Back extensions

When doing back, i usually save the back extensions for last, using around 6kg dumbells and come up in the fly position. But my goodness me, 3 sets of 12 reps
absolutely murders me! struggle to walk for about an hour or so afterwards. Is this normal or am I looking at a potential back injury?

I do the same. You'll live

Ok well at least i know im working it properly. Walking out the gym almost paralyzed is a bit hectic tho, especially with the stupid stairs at VA

I think the general idea is to keep your back from arching. If you keep it reasonably straight you shouldn't get any injuries. Most people I see doing extensions hyper extend which could cause problems.

reactor_sa wrote: I think the general idea is to keep your back from arching. If you keep it reasonably straight you shouldn't get any injuries. Most people I see doing extensions hyper extend which could cause problems.

Yeah you're correct. I've been told that before by my personal trainer, my wife's personal trainer as well but I think it just slipped my mind today and I just over extended. Well definately remember next time

If you only have this prob with back extensions, it is indeed most likely your form.
You may want to change to good mornings or even stiff deads.

They are just as effective but might force you to focus on form and strengthen your lower back for extensions in the future.

Stiff legged deads are for hammies.

Excuse the stupidity, but what is good mornings?

They put quite a bit of load on the back too but less than extension so I figured it would be good for strengthening the area.

Good mornings are that move when you have a lightish weight on your shoulders (like a squat) and you lean forward then straighten up again. Also puts load on hams and lower back. I don't like em much tbh but they make a good substitute in this case.

Try em www.bodybuilding.com/exercises/detail/vi...barbell-good-morning

LXIX wrote: They put quite a bit of load on the back too but less than extension so I figured it would be good for strengthening the area.

Good mornings are that move when you have a lightish weight on your shoulders (like a squat) and you lean forward then straighten up again. Also puts load on hams and lower back. I don't like em much tbh but they make a good substitute in this case.

Try em www.bodybuilding.com/exercises/detail/vi...barbell-good-morning

That looks awesome. Will definately give it a try. And yeah, gorllia's right, stiff legged deads are for hams. I think u meant the bent knee kinda deads for lower back?

Cool enjoy!

Aqueel wrote:

LXIX wrote: They put quite a bit of load on the back too but less than extension so I figured it would be good for strengthening the area.

Good mornings are that move when you have a lightish weight on your shoulders (like a squat) and you lean forward then straighten up again. Also puts load on hams and lower back. I don't like em much tbh but they make a good substitute in this case.

Try em www.bodybuilding.com/exercises/detail/vi...barbell-good-morning

That looks awesome. Will definately give it a try. And yeah, gorllia's right, stiff legged deads are for hams. I think u meant the bent knee kinda deads for lower back?

Light weight!
Once saw a crazy dude with 80Kg's bending over - what a sight... thought he was going to break his back.

Should go as heavy as possible with good form or is it better to do it light with high reps, full ROM and get a massive pump?

on the good mornings...

80kgs?? Dang!!!!!

Like all things, start a bit light and increase the weight as you feel fit.
High vs. low reps depends on your training style. I go pretty high rep range with "light" weight on good mornings and save the heavy stuff for deads etc.

Try both though and see what works for you