Hi all,
I’ve attached a video of my hyperextensions (bodyweight, 8 reps, second set). I’m doing the lower‑back focused version where you start rounded and “curl up” through the spine instead of hinging at the hips.
Couple things I’m unsure about:
- Is my spinal flexion → extension pattern correct for targeting the lumbar erectors
- I keep my knees bent to take hamstrings out of it — is that the right approach
- Anything else you’d tweak in terms of control or positioning
Appreciate any feedback.
Edit:
As for why those? Copy paste from below.
I have some history of lower back injury, and wanted to target that specific part a bit more.
In my program I also have RDLs and wanted something targeting back and lower back in separate day as well. Especially after one day when RDLs worm up triggered some bad pain near lover back spinal.
It was between this and Jefferson curls. But I never did JCs and have no idea where to start and how to safely progress them - without going to heavy to fast. I did those in the past though in straingt back version.