Exercise Library
Back Extension Hold Rotations
In a glute ham bench or similar, extend the hips and back to position the body horizontally. Maintaining this position, rotate as far as possible in each direction.
Purpose
The back extension hold rotation improves back extension strength and stamina along with training rotation of the trunk with resistance opposite of how trunk rotation is typically trained. It also helps with trunk mobility, particularly thoracic rotation if the abs are kept tight.
Programming
The back extension hold rotation can be done unweighted for reps of 10-20/side, or with weight for 5-10 or more reps/side.
Variations
Light dumbbells can be held in the hands to increase the difficulty of the rotation primarily, or the arms can be brought in to hold weight behind the neck to increase the difficulty of maintaining extension primarily. The rotated position can be held for extended pauses.
Purpose
The back extension hold rotation improves back extension strength and stamina along with training rotation of the trunk with resistance opposite of how trunk rotation is typically trained. It also helps with trunk mobility, particularly thoracic rotation if the abs are kept tight.
Programming
The back extension hold rotation can be done unweighted for reps of 10-20/side, or with weight for 5-10 or more reps/side.
Variations
Light dumbbells can be held in the hands to increase the difficulty of the rotation primarily, or the arms can be brought in to hold weight behind the neck to increase the difficulty of maintaining extension primarily. The rotated position can be held for extended pauses.
