How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Back Extension
45° or horizontal. Train the posterior without a bar.
Back · Glutes · Hamstrings · Machine, Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Back Extension
NASM
How to handle weight
RDLs and hip thrusts progress when the lockout is a pause, not a bounce. If you cannot hold the top for a beat, it is too heavy. Swings: the bell should not yank you into lumbar extension.
Usual programming
3 × 8–15.
Caution
Hips back, not a squat in disguise. Soft knees. Stop the range the moment the back wants to round. Swings are a snap, not a lift with the arms. Nordics: use a regression until the eccentric is slow.
Setup
Hips on the pad, hinge, come to a straight line, not a hyperextension.
Cues
- Ribs down at the top
- Hands on chest first
- Control down
Common mistakes
- Craning into a cobra
- Using momentum
- Too much load on week one
Home swap
Superman hold on the floor
