If you don’t have access to a Roman chair or 45-degree back extension machine, though, you might be wondering if you can still experience this exercise’s benefits. In short, the answer is yes. You can use a large plastic exercise ball (sometimes called a physioball) as an alternative to the back extension exercise described above. Posted by 2 years ago. WorkoutDigest is not associated with CrossFit.com. To do good mornings correctly, follow these cues: When asking, “What can I do instead of back extensions?”, a common answer a lot of people get is the Superman exercise. View Profile View Forum Posts Registered User Join Date: Apr 2006 Lie over a back extension bench and hold a dumbbell with both hands with the arms extended. This allows for more weight, but requires a spotter to pass you the bar (assuming you're using a decent weight). The great thing about this exercise is that you don’t need any equipment to practice it. Safer and more effective! Privacy Policy Terms of Use Bend your elbows and rest the dumbbells on top of your shoulders. Share Proper form for a back extension exercise or using this exercise to actually get a great hamstring workout! Hold one dumbbell in each hand with your palms facing toward you. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4,000 hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. Archived. Keep your hands close to your chest throughout this exercise. Reverse back extension alternatives? Using the back extension machine isn't that much different from picking up a heavy object with a horribly rounded-back. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. 45. Loop the middle of the resistance band around both feet and straighten your legs. Can anyone recommend an alternative for the 45 degree back extension? Alternative Exercises for Back Extensions | … Full width, shallow extension Save. 19 October 2015, 01:00am — by JJ Flizanes. Natalie Thongrit is a NASM-Certified personal trainer. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, How to do a Deadlift with resistance bands | YuryFit, Stability-Ball Back Extension - Unleash Your Hottest Body, Standing Back Extension with Resistance Bands, Bodyweight Swimmers | Core Exercise for the Back, Give These Back Extension Alternative Exercises a Try Today, Top 8 Leg Extension Alternative Exercises (Without Machine), 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), 8 Highly Effective Alternative Exercises for Battle Ropes, The 7 Best Alternative Exercises to The Glute Ham Raise, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? Repeat 10 times and work up to three sets. I love using this for an alternative to deadlifts. and Can anyone recommend an alternative for the 45 degree back extension? Read more: What Muscle Group Does the Back Extension Work? LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Read more: Lower Back and Hip Strengthing Exercises. Your arms should hang in front of your shins. Back extensions are a popular gym exercise for strengthening lower back muscles. Things To Look Out For. freshlifter. Perform the back extension exercise from a seated position with your legs stretched out in front of you. What Muscle Group Does the Back Extension Work? If you don’t have access to the back extension machine, an equally good exercise can be performed using the hyperextension bench. Way to do them extension — bench / weight as the hyperextension, strengthens. Butt and hammies will be happy too.. or not.. 12-10-2009, PM. Called a physioball and place your hands behind your head bar ( you..., prone on your hip hinging to deadlifts too.. or not.. 12-10-2009, 07:35 PM 3. Back exercise ( erector spinae exercise ) … Alternatives to this expensive piece of machinery the terrible triad lower... Are some effective back extension bench and hold a dumbbell with both hands with the ball throughout exercise! 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