back extensions without equipment Bulletproof Your Lower Back with Anti-Rotational Back Extensions

Most standard lower back exercises like the back extension (a.k.a. hyperextension) utilize a "forward and backward" movement pattern.

There's nothing wrong with this, however this straight pattern doesn't develop rotational stability and strength in the small "balancing" muscles in the spine and lower back. This can open you up to injury and/or lower back pain

For example, iif you've ever thrown your back out doing something stupid like turning to pick something light up, this is going to help prevent that.

To address this, we're going to put an uneven load on the back extension exercise by holding a single dumbbell in one hand. This works those small stabilizing muscles in an "anti-rotational" fashion, meaning they work to PREVENT the spine from rotating.

This is much safer and more effective than loading the spine with rotational movement.


This is an exercise that is most useful when used at the end of the workout. You don't want to fatigue these small stabilizing muscles before you do any heavy squats or deadlifts.

Finish with 2-3 sets of this at the end or every workout and start bulletproofing your back!

http://www.thebestbackexercises.com

--------------------------------------------------------------------------

Want more training info like this?

Make sure to subscribe to my YouTube channel and my Facebook page for more unique exercises and unconventional training methods:

YouTube Channel ► http://www.youtube.com/subscription_c...

Facebook ► http://www.facebook.com/nicknilssonma...


Instagram ► https://www.instagram.com/nicknilsson1/


Websites ► http://www.fitstep.com ► http://www.madscientistofmuscle.com




Nick Nilsson
The Mad Scientist of Muscle

-~-~~-~~~-~~-~-
Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
-~-~~-~~~-~~-~-

back extensions without equipment Bulletproof Your Lower Back with Anti-Rotational Back Extensions
73 Likes	73 Dislikes
2,399 views views	17K followers
Sports	Upload TimePublished on 31 Jan 2017

Related keywords

weight training weight loss,lower back injury from lifting,spinal erectors emg,hyperextensions on flat bench,weight training near me,training significado,muscle spasm,spinal erectors muscles,fitness pal,back extensions good or bad,training with hinako,lower back injury after squats,back extensions ghd,back extensions at home,hyperextensions with plate,muscle up,muscle twitch,back extensions glute focus,spinal erectors spasm,lower back injury from twisting,back extensions form,lower back pain causes,lower back stiffness,spinal erectors injury,training point,fitness your way,fat loss foods,training force,weight training at home,fat loss workout,lower back exercises machine,training peaks,spinal erectors reddit,training deporte,lower back exercises gym,spinal erectors tight,lower back injury deadlift reddit,lower back workout,fitness 19,lower back rehab exercises pdf,lower back exercises,fitness quotes,lower back injury recovery,muscle cramps,exercises things in the classroom,lower back injury squats reddit,lower back injury from lifting heavy object,muscle knots,lower back exercises bodybuilding,muscle milk,weight training guide,muscle and fitness,fitness near me,hyperextensions with band,fat loss workout plan,lower back exercise machine,exercises on prefixes and suffixes intermediate level,lower back injury exercises,fat loss diet for men,spinal erectors location,muscle strain,exercises present simple tense,fat loss exercises,training wheels letra,fitness models,fitness evolution,muscle atrophy,back extensions machine,hyperextensions lukas duncan,weight training for runners,exercises อ่านว่า,lower back pain reason,weight training for beginners,back extensions with weights,spinal erectors squat,lower back injury leg pain,hyperextensions weighted,fitness tracker,lower back injury recovery time,lower back exercises for pain relief,fitness equipment,training camp,lower back exercises for pain,lower back rehab exercises bodybuilding,training wheels,fitness connection,fitness sf,backgammon,lower back pain right side,hyperextensions bodybuilding,back squat,back extensions with barbell,spinal erectors pain,fat loss macros,exercises using adjective,lower back rehab crossfit,backdraft,backcountry,weight training workouts,fat loss plateau,backing track,back to black letra,lower back pain,training center,fitness factory,muscle memory,lower back pain rehab exercises,fat loss pills,lower back injury recovery exercises,back extensions with rows,lower back exercise at home,lower back strain rehab,backstage,training mask,back extensions hamstrings,lower back exercises bodyweight,backstreet boys,spinal erectors exercises reddit,lower back stretches,hyperextensions for glutes,hyperextensions legs,lower back injury deadlift,lower back exercise gym,training wheels lyrics,lower back pain left side,spinal erectors anatomy,back office,spinal erectors t nation,lower back injury rehab,backrooms,low back pain rehabilitation protocol,exercises แปลว่า,fat loss vs weight loss,lower back exercises with weights,muscle relaxers,fitness singles,muscle shoals,fat loss diet,muscles of the body,hyperextensions back extensions,lower back muscle spasm,lower back exercises at home for pain,backup,fat loss meal plan,exercises for oblique,fat loss breakfast,fat loss extreme,lower back rehabilitation program,lower back exercises pdf,back to black,exercises on paragraph writing,spinal erectors function,hyperextensions machine,lower back rehab reddit,muscle pain,lower back rehab routine,muscles,weight training to lose weight,spinal erectors always sore,lower back rehabilitation,spinal erectors doms,lower back muscles,lower back rehab gym,training que es,back extensions on bench,exercises on conditional sentences type 1,muscles of the leg,hyperextensions muscles,spinal erectors workout,weight training for seniors,back extensions reddit,lower back pain rehab,lower back rehab plan,fat loss surgery,weight training for women over 50,lower back rehab powerlifting,training shoes,lower back rehab exercises,lower back pain relief,muscle cars,hyperextensions form,training center garmin,lower back exercises for pregnancy,hyperextensions benefits,lower back exercises with dumbbells,exercises for pelvic floor,lower back pain during period,exercises for rotator cuff,backstreet boys argentina,fitness classes near me,lower back exercises at home,lower back rehab deadlift,weight training program,lower back injury golf,hyperextensions back exercise,weight training vs cardio,fat loss heart rate,weight training exercises,fitness 19 hours,lower back exercises strength,fat loss calculator,training me,exercises definition,lower back pain treatment,exercises for glute,lower back dimples,backyardigans,weight training for swimmers,lower back rehab protocol,backpack.tf,fitness centers near me,weight training app,exercises แปล,back extensions on floor,back extensions muscles,muscles of the back,lower back exercise equipment,fitness 1440,back extensions no machine,training day,lower back injury symptoms,exercises present simple,muscle cars for sale,weight training for women,training shed,lower back exercises youtube,hyperextensions bench,weight training schedule,back extensions variations,hyperextensions back,hyperextensions lower back,exercises and technical solution in calculus,training gym,exercises for sciatica,fat loss forever,lower back injury icd 10,lower back pain home remedies,backlog,fitness center,fat loss forever pdf,background,lower back pain medicine,fat loss tips,exercises for lower back,lower back pain while sitting,lower back rehab stretches,fitness watch,exercises for back best,weight training equipment,weight training routines,lower back rehab program,fat loss monitor,background image,spinal erectors stretch,back extensions exercise,spinal erectors bodyweight exercise,exercises for lower back pain,lower back pain exercise,back extensions on ball,weight training shoes,fitness blender,lower back muscle pain,spinal erectors sore,muscle maker grill,hyperextensions with no hyperextension bench,back to the future,hyperextensions for lower back pain,spinal erectors deadlift,hyperextensions replacement,back extensions for glutes,lower back injury stretches,backpack,lower back exercises dumbbell,training traduccion,lower back injury what to do,lower back injury treatment,lower back rehabilitation exercises pdf,lower back injury squats,