This is a home made back extension. A regular back extension or glute ham wouldn't give me the ROM I'm looking for. This is a great way to really develop the errector/glute/hamstring. The errectors play such a huge role in injury prevention and sports performance.
Interesting exercise!
ReplyDeleteThoughts on heavy rack pulls with a neutral spine as another option?
Rock on!!
Mike T Nelson
PhD(c), CSCS
For some reason the rack pulls always mess up my groove when I go back to pull from the ground. I think the hamstrings should be trained with lots of variety...so my next progression would be to do this exercise with a single leg.
ReplyDeleteBut I do think on a whole that rack pulls are a great exercise.
I hear ya on that---I had the same issue until recently. I found that I tended to "good morning" the weight up more on a rack pull when I first watched my video of it; so now I work harder to keep the same alignment at that point in my rack pull to hopefully facilitate a positive transfer to my full ROM DL. I also start each rep from a full dead stop on my rack pulls.
ReplyDeleteAs you well know, this will be highly dependent on the lifter and their sticking point. Some get tons of benefit from rack pulls and others do not.
Any other good hamstring exercises?
Rock on!!
Mike T Nelson