Back extensions (also called back hyperextensions) are an excellent exercise for strengthening spinal erectors, making them one of the best deadlift alternative exercises available to you. Furthermore, they’re great if you work at a desk job and want to strengthen both their lower back and glutes at once – plus those who struggle with the stickiness associated with standard deadlifts (also referred to as sumo deadlifts).
Bad For Your Spine?
Though some might argue that back extensions are bad for your spine, this simply isn’t true – the issue lies with how they’re performed.
If your movements are executed incorrectly, there’s a high risk of arching your back and placing undue stress on the discs in the lower back region. To minimize injury and reduce back pain, focus on squeezing your lower back muscles throughout each movement to keep the spine neutrally aligned; this will help avoid injuries to yourself or cause back discomfort.
Back extensions offer another advantage in that they’re less fatiguing than heavy deadlifting exercises, making them perfect for higher rep sets and short-term hypertrophy blocks. Furthermore, they may also be an effective choice if your back injury prevents training the traditional deadlift, or you prefer using lighter weight to allow more repetitions per session.
Back extensions offer an alternative way of performing deadlifts without needing access to an extensive barbell setup or multiple plates; all you need are two dumbbells or one barbell and some bumper plates – making this movement more accessible for those without access to barbells at home or members of gyms with limited equipment.
Back extensions also serve an additional function by strengthening hips and back muscles – helping improve squatting technique if that’s an area of weakness for naturally strong squatters.
Dead Lifts Get a Bad Rep!
Deadlifts may have a bad rep because of how they place too much compression and shear force on lumbar vertebrae and spinal ligaments, leading to pain in either your spine or knees. But this myth is untrue – instead, execution plays an essential part of how they impact spine health – it must be performed correctly with neutral spine alignment throughout movement in order to avoid injury for both your spine and knees! Otherwise you’re setting yourself up for pain either way!
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