A quick update about my latest workout war. I am in phase 2 of my high rep workouts. They have been going well so far. I think I may be at my lightest weight I have been in a long time. These are definitely tougher workouts for me. I have never really loved high rep workouts but I'm hanging in there. I'm really looking forward to my lower rep workouts.
I have noticed the biggest issue is that I am not getting much muscular fatigue with each exercise. I guess that makes sense though. It can definitely be a challenge maintaining form through each set. I'm trying not to focus on how much weight I am lifting and more just on solid form throughout the entire workout.
Now for a quick topic I thought was worth posting. I was recently on vacation in Florida and made a few trips to the gym. I know I'm crazy for working out on vacation, but that's just me. While working out I saw someone on the roman chair exercise or back extension. I've noticed in the past if I have ever wanted to do this exercise it was always being used at the gym. And unfortunately being used poorly.
The biggest mistake people make with this exercise is not realize what it is actually working. Many people think of this as a backwards crunch or sit up. They are trying to work the lower back like you work your abs in a crunching exercise. The problem is the lower back does not work very well with flexion/extension exercises. It is like bending a wire coat hanger back and forth. Eventually it will snap. This particular exercise can put around 4000N or more a force on the back. For anyone with low back issues this is a huge mistake.
If you have a healthier back this can be a great exercise. But do not think of this as a back extension exercise. It is more of a hip extension exercise. The muscles of the back are still working but isometrically. Their job is to hold the spine in place while you complete hip extension. So in actuality this is more of a glute exercise. When you lean forward think about hinging at the hip instead of rolling or rounding forward. As you raise push your hips forward and squeeze the glutes to finish the exercise.
By doing this you will increase glute work and decrease the load placed on the back. The back musculature will still work to stabilize the spine, which it is much better at.
I have noticed the biggest issue is that I am not getting much muscular fatigue with each exercise. I guess that makes sense though. It can definitely be a challenge maintaining form through each set. I'm trying not to focus on how much weight I am lifting and more just on solid form throughout the entire workout.
Now for a quick topic I thought was worth posting. I was recently on vacation in Florida and made a few trips to the gym. I know I'm crazy for working out on vacation, but that's just me. While working out I saw someone on the roman chair exercise or back extension. I've noticed in the past if I have ever wanted to do this exercise it was always being used at the gym. And unfortunately being used poorly.
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| Back Extension or Hip Extension? |
If you have a healthier back this can be a great exercise. But do not think of this as a back extension exercise. It is more of a hip extension exercise. The muscles of the back are still working but isometrically. Their job is to hold the spine in place while you complete hip extension. So in actuality this is more of a glute exercise. When you lean forward think about hinging at the hip instead of rolling or rounding forward. As you raise push your hips forward and squeeze the glutes to finish the exercise.
By doing this you will increase glute work and decrease the load placed on the back. The back musculature will still work to stabilize the spine, which it is much better at.
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