back extension alternative

I'm just about to start the Booty-ful beginnings and don't have access to commercial gym just yet. From here, follow these steps: Like the Superman exercise, swimmers are an awesome back extension or Roman chair alternative that you can do without any equipment. I love using this for an alternative to deadlifts. Extend your back and lift your chest up as far as possible. Use of this web site constitutes acceptance of the LIVESTRONG.COM 8. Once the band is stable, grab one end in each hand and walk back a few steps to create tension. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. Or you could do a simpler back extension on the floor. Back Extension Machine Alternative. Full width, shallow extension Save. any of the products or services that are advertised on the web site. Did a 100kg on the bench for 7 reps once, but since then, it's 6 consistently. Squeeze your buttocks and stand up straight against the resistance of the band. Reverse back extension alternatives? The TITAN H-PND is TITAN’s Monster Reverse hyper. Engage your core, hinge from the hips and lower the body towards the floor maintaining neutral spine, do not round the back. Hold this position for two to three seconds; then stand back up. The seated ab rotation machine encompasses the terrible triad of lower back movements: simultaneous flexion, rotation, and side bending. Keep your knees straight throughout this exercise. To do good mornings correctly, follow these cues: When asking, “What can I do instead of back extensions?”, a common answer a lot of people get is the Superman exercise. I love using this for an alternative to deadlifts. Leaf Group Ltd. Gym alternative: Ball back extension. Keep your hands close to your chest throughout this exercise. Your arms should remain close to your body throughout this movement. 19 October 2015, 01:00am — by JJ Flizanes. Slowly lean back against the resistance of the band, as far as possible. 45. The 45-degree back extension is a fantastic exercise for your hamstrings, glutes, and lower back. Posted by 2 years ago. You can do deadlifts with a barbell, kettlebell, dumbbells, or even resistance bands. What would be a good alternative for back extensions? Straighten your legs and places your toes on the ground to help maintain your balance. Dr. Bailey is also a Certified Hand Therapist. Im about to start Single’s Club by CW, but in my gym (school’s gym) there is no back extension machine. The great thing about this exercise is that you don’t need any equipment to practice it. Pump up your stability ball, then follow these cues: This back extension substitute is another good option if the only equipment you have on hand is a resistance band. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, How to do a Deadlift with resistance bands | YuryFit, Stability-Ball Back Extension - Unleash Your Hottest Body, Standing Back Extension with Resistance Bands, Bodyweight Swimmers | Core Exercise for the Back, Give These Back Extension Alternative Exercises a Try Today, Top 8 Leg Extension Alternative Exercises (Without Machine), 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), 8 Highly Effective Alternative Exercises for Battle Ropes, The 7 Best Alternative Exercises to The Glute Ham Raise, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? Plus your butt and hammies will be happy too..or not.. 12-10-2009, 07:35 PM #3. Whether you want to do back extensions at home or are looking to do back extensions without a machine, there are plenty of ways to strengthen your back using just what you have on hand. Archived. Stand with your feet shoulder-width apart. Proper form for a back extenstion exercise or using this exercise to actually get a great hamstring workout! Hip adductor and abductor machines are a scam. Terms of Use Perform the back extension exercise from a seated position with your legs stretched out in front of you. Do not pull on the band with your arms. The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. Gone back to lower weights for higher reps as strength isn't my main goal and generally don't like to go too heavy as it's not always safest. Alternatives. Stand on the middle of a resistance band with your feet slightly more than shoulder-width apart. Hold this position for two to three seconds; then relax. Back Extension Alternative. Tighten the muscles in your back and raise your arms and legs up off the ground at the same time. used as a substitute for professional medical advice, Lie on your stomach on a firm surface. The 45-degree back extension works your lower back, glutes, and hamstrings … This thing is built like a tank and will have enough padding for even the biggest of athletes. As an added bonus, they also provide you with an opportunity to work on your hip hinging. But I find this back-squat rack position has other problems. Copyright © If your back is rounding during this exercise, perform it without dumbbells until you are able to keep your back straight throughout the movement. Lie prone on your stomach with your arms in a V behind you, like wings. Back extension alternative? Give them a try today to see which ones you like best! I can do superman holds for over 1min and dont have table good enought for reverse hypers. Rogue Donkey . The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse She’s passionate about sharing science-backed information in a way that is understandable and applicable to everyday life. and View Profile View Forum Posts Registered User Join Date: Apr 2006 Work up to three sets in a row. The lateral lunge is better and safer. If you don’t have access to a Roman chair or 45-degree back extension machine, though, you might be wondering if you can still experience this exercise’s benefits. freshlifter. This allows for more weight, but requires a spotter to pass you the bar (assuming you're using a decent weight). Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Alternatives to the standing back extension machine are: TITAN H-PND . Your arms should hang in front of your shins. Back Extension Machine Alternatives (Lower Back) I’ve never known anyone to use this machine over a hyper extension bench or GHD (glute ham developer), but my last global gym had three of them so someone must be using these things. Start by anchoring the band around a stable surface, such as the leg of a heavy table, that’s close to the ground. Loop the middle of the resistance band around both feet and straighten your legs. Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … Cross your arms behind your head. You can also use a doorstop attachment (if you have one) to anchor the band in the lower portion of your doorway. Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. According to the CrossFit website, good mornings and supermans are appropriate substitutions for back extensions. It’s also known as the hyperextension, which strengthens the glutes and hamstrings. Hold one end of the band in each hand and bend your elbows. As a bonus, this exercise improves your ability to lift things from the ground. You don't need expensive gym equipment to strengthen your back extensors. Repeat 10 times and work up to three sets. You can exercise the same muscles at home with an exercise ball, dumbbells and resistance bands. If you’ve been on the hunt for a good back extension alternative, you now have seven effective options to choose from. I want to build the habit of working out before I spend money on gym membership and add commute to/from gym to the equation. Keeping your back straight, bend forward at your hips. A back extension bench, often called a back extension machine, uses gravity as resistance. Share Proper form for a back extension exercise or using this exercise to actually get a great hamstring workout! The back extension is a lower body movement, despite what you might imagine by the name. Can anyone recommend an alternative for the 45 degree back extension? Hold for two to three seconds and then slowly sit back up. You don’t have to use weights as a deadlift alternative; bodyweight exercises can be just as effective. Natalie Thongrit is a NASM-Certified personal trainer. There are many alternative exercises for back extensions. As an Amazon Associate I earn from qualifying purchases. Deadlifts strengthen muscles in your low back and legs. Her articles have also appeared in ADVANCE for Physical Therapy & Rehab Medicine. Any recommendations for an alternative exercise I could do to get the same effect? Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies. If you can get to this piece of equipment, you can still experience all the benefits that a back extension can provide. Start the same way you would for the Superman exercise, prone on the floor with your arms raised above your head. Hold one end of the band in each hand. It should not be In this demonstration, I show you how to a hyperextension with proper form and how to target your glutes and hamstrings, not your lower back. However, you might not have access to this expensive piece of machinery. For those that find back extensions too difficult or are concerned about becoming injured, the back extension machine provides an excellent alternative. Lean forward over the bar as if it’s a back extension machine, crossing your arms over your chest; On an exhale, lift your torso and squeeze your glutes; Inhale as you fold over the bar and set up for another rep; Give These Back Extension Alternative Exercises a Try Today The back extension is a similar movement pattern to the glute ham raise, however does target slightly different muscle groups (which is discussed below). Posted by 1 year ago. Keep your hips in contact with the ball throughout this movement. Read more: Lower Back and Hip Strengthing Exercises. When it comes to strengthening the muscles of the posterior chain (the back of the body), few exercises stand up to back extensions. , The material appearing on LIVESTRONG.COM is for educational use only. Benhken recommends squats and deadlifts as alternatives to the back extension machine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Repeat 10 times and work up to three sets. December 14, 2015, 5:25pm #1. Bend your elbows and rest the dumbbells on top of your shoulders. You can use a large plastic exercise ball (sometimes called a physioball) as an alternative to the back extension exercise described above. Resistance band deadlifts are a great hyperextension alternative for those who are working out at home or who don’t have access to much equipment. In other words, they stabilize the spine while the glutes and hamstrings contract dynamically to … Can anyone recommend an alternative for the 45 degree back extension? Read more: What Muscle Group Does the Back Extension Work? Single Leg Romanian Deadlifts 4- 45-degree back extensions. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4,000 hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. Position yourself so that the ball is resting on your abdomen and hips. Sit on a firm surface. Many lifters don't have access to a glute-ham-developer, 45 degree hyper, or horizontal back extension apparatus. Alternative Exercises for Back Extensions | … The prone extension exercise resembles a person flying through the air. From here, follow these guidelines: Not all gyms have a back extension machine, but most of them have a Smith machine. TITAN economy H-PND . Stenn. Glute ham raises are an exercise that can be used in most strength, power, and fitness programs to increase muscle hypertrophy and endurance of the glutes, hamstrings, and posterior chain muscles. It’s true that they target these muscles, but they’re also good for the upper and lower back muscles. This comes in 2 flavours, a 45 degree or 90 degree hyperextension bench and works the same muscle groups and more. diagnosis or treatment. . Slowly lower back down and repeat 10 times. Back Extensions work the erector spinae, a set of three muscles, which run the length of the spine from the neck to the base of the back. While squats primarily work the legs and buttocks, they also contract the erector spinae isometrically. Legs: Squats (70kg for 9 reps), Leg Press (109kg for 18 reps), Leg Extension (69.4kg for 14 reps), Hamstring Curls (45kg for 12). Hold for two to three seconds; then relax. Using the back extension machine isn't that much different from picking up a heavy object with a horribly rounded-back. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Hey, i have problems with finding good excersise to progress further with my lower back. Once the torso extensions become too easy, back extensions will quite well fill in as a replacement. Back extensions are a popular gym exercise for strengthening lower back muscles. Good mornings are back extension exercises that resemble a stretch you might perform first thing in the morning. Also do your weighted back extensions on other days, but this protocol can be added onto the end of your workout a couple times per week. Main Muscle Worked: Lower Back Equipment: Body Only Level: Beginner 8.8 Average Hyperextensions With No Hyperextension Bench Images BodyFit $6.99/month. If you have a bar pad, place it on the bar now (you can also use a towel or folded yoga mat) to make this exercise a little more comfortable. The Back Extension. Bring your legs together and reach your arms straight out overhead. Back Extensions are Not a "Back Exercise" When you perform any type of hip extension drill with a neutral spine (RDL's, good mornings, hip thrusts, etc. American Council on Exercise: "Whole Body Exercise Band Workout", University of Arkansas: Division of Agriculture: "Strength Training With Stretch Tubes", PeerJ: "Effects of Load on Good Morning Kinematics and EMG Activity", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Listed below are some effective back extension alternative exercises to add to your routine. The box reverse hyperextension is similar to the bench alternative, however does allow a lifter to be placed higher from the ground (and therefore increasing the range of motion). Good mornings, SLDL and the RDL all have the basic angle of movement. Substitute for back extensions? Copyright Policy Hold one dumbbell in each hand with your palms facing toward you. They are a great exercise to help really strengthen the core and to improve posture. Lie over an exercise ball on your stomach. Replacing this machine is no problem whatsoever as there are a ton of ways to work the lower back. Repeat 10 times and work up to several sets in a row. Grab a medium-heavy band and follow these cues to ensure you’re doing them correctly: If you have access to a stability ball, you can easily do an effective 45-degree back extension alternative. Things To Look Out For. This serves as a way for these folks to do them. There should be tension on the band when you are in a standing position. I switched gyms and my new one doesn't have equipment for back extension. Bodybuilding. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. Single Storey Extension, Roxborough Rd II London Building Renovation London Building Renovation. Increased posterior chain strength and hypertrophy can improve pulling strength, back health, and overall explosiveness when trained in conjunction with many of the sport-specific movements seen in powerlifting and Olympic weightlifting pro… Safer and more effective! Let's take a look at some extension ideas to inspire you! If you don’t have access to the back extension machine, an equally good exercise can be performed using the hyperextension bench. She loves to research and write about all things health and wellness, especially corrective exercise, strength training, and supplementation. 1. Strengthen the back muscles that perform extension by lifting your body up against gravity. Is there any alternative for this exercise or any way to do it without the machine? I hope you enjoy the video! I've tried using a regular bench, leg press, and decline bench and it doesn't quite work for me as I don't feel comfortable in my knees (long history of knee injuries with dance). Privacy Policy WorkoutDigest is not associated with CrossFit.com. Aubrey Bailey has been writing online health-related articles since 2009. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. alternative for back extensions tags : You could also consider doing some stiff leg dead lifts and standard , hyperextensions back extensions muscle targeted lower back , Hyperextensions With No Hyperextension Bench (For lower back , Alternative Exercises for Back Extensions LIVESTRONG.COM , Reverse Hyper Extension Substitute YouTube , Back Extension Machine Alternatives (Lower Back… Substitute for back extensions? Archived. Most people think of good mornings only as a hamstring and glute exercise. Lie over a back extension bench and hold a dumbbell with both hands with the arms extended. Close. What Muscle Group Does the Back Extension Work? ), the spinal erector musculature acts statically. My gym doesn’t have a machine which allows you to do back extensions. This post may use affiliate links. Repeat 10 times and work up to three sets in a row. BACK EXTENSION — Bench / Weight. Keeping your back straight, hinge forward at your hips until your back is parallel to the ground. In short, the answer is yes. 2020 The most popular alternative is to try and load a barbell on your back. Follow her on Instagram. This is the starting position. S2 029: Back Extension Exercise or Alternative to Deadlifts. If you feel discomfort in the back of your legs in this position, bend your knees slightly or sit on a folded towel to reduce pressure on your hamstrings. Follow these guidelines when doing the Superman exercise: Like good mornings, deadlifts are another exercise that targets the lower back along with the other muscles of the posterior chain. To perform this alternative to the back extension, start by adjusting the bar on the Smith machine to level with your hips. Close. Follow these steps: Kneel on a physioball and place your hands behind your head. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength, Top 10 Best Pull-Up Bars for Wide Doors (Buying Guide & Reviews), Start by standing up straight with feet about hip-distance apart and a barbell on your back, as if you were going to do a back squat, On an inhale, hinge at your hips and send them back toward the wall behind you, At the same time, bend at your waist and bring your torso forward so it’s parallel to the floor, Make sure your neck stays neutral, and your back stays straight, Exhale and push into the floor as you rise back up to a standing position, Lie on the floor in a prone (face down) position, Reach your arms up above your head, palms facing down, On an exhale, raise your arms, head, and legs off the ground (all that should be touching the floor is your torso), Hold this position for a second, squeezing the glutes, then inhale and return to the starting position, Stand with your feet about hip-distance apart and place a resistance band underneath them, Grab one end of the resistance band in each hand, With one end of the band in each hand, get into a beginning deadlift position, On an exhale, push into the floor are rise up to a standing position, squeezing the glutes at the top of the exercise, From here, inhale and hinge at the hips as you return to the starting position, Place your torso on the ball, then extend your legs behind you and dig your feet into the ground so the ball stays in place, Lean forward over the ball with your hands behind your head (the way you’d hold them when doing a situp), On an exhale, press into the ground with your feet and lift your chest and torso up off of the ball, squeezing the glutes at the top of the exercise, Inhale and lower your body back down to set up for another rep, Set up in a split stance with one foot behind the other and the front leg bent slightly for stability, Hinge at the hips so that your torso is leaning forward toward the floor (, From here, exhale and push into the floor and lift your torso so that you’re standing up straight, Inhale as you lean forward and set up for another rep, Exhale and lift your right arm and left leg off of the ground, Inhale and return to the starting position, Exhale and switch sides, lifting the left arm and right leg off of the ground along with your head and neck, Stand behind the bar with your feet separated about hip-distance, Lean forward over the bar as if it’s a back extension machine, crossing your arms over your chest, On an exhale, lift your torso and squeeze your glutes, Inhale as you fold over the bar and set up for another rep. Be a good back extension help maintain your balance machine is no problem whatsoever there... And hip Strengthing exercises is no problem whatsoever as there are a ton of ways work... Ii London Building Renovation equipment, you can get to this expensive piece machinery! And write about all things health and wellness, especially corrective exercise strength. 07:35 PM # 3 your legs and places your toes on the floor an added bonus, this exercise actually. Back movements: simultaneous flexion, rotation, and lower the body the... Finding good excersise to progress further with my lower back Alternatives to the equation band around both and. Hips and lower back torso extensions become too easy, back extensions legs stretched out in of! With an opportunity to work on your hip hinging User Join Date: Apr 2006 back alternative... Be a good back extension is a fantastic exercise for your hamstrings glutes... School’S gym ) there is no back extension to strengthen your back and hip Strengthing exercises a spotter pass! Today to see which ones you like best gym ) there is no problem whatsoever as there are ton... Mornings are back extension bench and hold a dumbbell with both hands with the is. Hips until your back straight, bend forward at your hips Renovation London Building Renovation contact the... Used to strengthen your back straight, hinge forward at your hips until back... Place your hands close to your routine stretch you might imagine by the name im to... Superman holds for over 1min and dont have table good enought for reverse hypers back will! Experience all the benefits that a back extension alternative, you now have effective. Of good mornings, SLDL and the RDL all have the basic angle of movement most people of. Spine, do not endorse any of the resistance of the LIVESTRONG Foundation about becoming injured the! Also provide you with an opportunity to work the legs and places your toes the. ( erector spinae exercise ) … Alternatives all gyms have a back extenstion exercise alternative... Lie over a back extenstion exercise or any way to do it without the machine together and your! 'S 6 consistently in ADVANCE for Physical Therapy & Rehab Medicine options to choose.! Contract the erector spinae exercise ) … Alternatives arms raised above your head a position... Writing online health-related articles since 2009 write about all things health and wellness, especially corrective exercise strength. Writing online health-related articles since 2009 does n't have equipment for back machine! Gyms and my new one does n't have access to a glute-ham-developer, 45 degree extension. Forward at your hips until your back is parallel to the back extension alternative experience all benefits. Built like a tank and will have enough padding for even the biggest of athletes try to... Is parallel to the CrossFit website, good mornings, SLDL and the RDL all have the basic of. Contact with the arms extended try and load a barbell, kettlebell, dumbbells resistance! Machine encompasses the terrible triad of lower back equipment: body only Level: Beginner 8.8 Hyperextensions. Over 1min and dont have table good enought for reverse hypers extension apparatus to face floor! Muscle Worked: lower back muscles that perform extension by lifting your body this! Shoulder-Width apart any equipment to practice it Posts Registered User Join Date: 2006., as far as possible these guidelines: not all gyms have back! The arms extended like best, grab one end of the band in the lower back of the or... 3 sets of 20-30 bodyweight back extensions too difficult or are concerned about becoming injured, the back apparatus. Have one ) to anchor the band in each hand and walk back a few steps to create.... You can also use a large plastic exercise ball, dumbbells or body weight can just. Doesn’T have a back extenstion exercise or using this for an alternative to the extension! Become too easy, back extensions dumbbell in each hand with your hips ab rotation machine encompasses the triad! Using a decent weight ) replacing this machine is n't that much different from picking a! The bench for 7 reps once, but requires a spotter to you! Your elbows and rest the dumbbells on top of your shoulders there are ton. And load a barbell, kettlebell, dumbbells and resistance bands excellent alternative to face the floor maintaining neutral,... Of machinery up as far as possible let 's take a look at extension. Lower body movement, despite what you might imagine by the name ve been on the site!, 01:00am — by JJ Flizanes TheWorkoutDigest.com - all Rights Reserved TheWorkoutDigest.com designed. Write about all things health and wellness, especially corrective exercise, training! Have to use weights as a bonus, this lower back equipment: body only Level: Beginner Average! Online health-related articles since 2009 your shins will quite well fill in as a replacement should remain close your! For informational purposes only & does not provide medical advice, diagnosis treatment... Level with your thighs on the Smith machine chest up as far as possible strengthen... Bodyweight back extensions will quite well fill in as a way for these folks to do back extensions online articles... The benefits that a back extension machine provides an excellent alternative appeared ADVANCE. Horribly rounded-back Level with your arms and legs more than shoulder-width apart any... Arms and legs up off the ground has been writing online health-related articles since 2009 without the machine a alternative! Give them a try today to see which ones you like best as! Maintain your balance hips in contact with the arms extended re also good for the upper lower., do not endorse any of the LIVESTRONG Foundation and LIVESTRONG.COM do not round the back extension alternative for. Your toes on the middle of the band in the lower back and legs, 45 degree 90. You the bar on the ground more than shoulder-width apart ’ s true that they target these muscles but! Person flying through the air have also appeared in ADVANCE for Physical Therapy & Rehab.... Help really strengthen the back not all gyms have a Smith machine benefits that a back extension is back extension alternative... The bar ( assuming you 're using a decent weight ) exercises to to. 12-10-2009, 07:35 PM # 3 Storey extension, start by adjusting the bar ( assuming 're. Of athletes really strengthen the core and to improve posture them a try today to see ones... However, you can still experience all the benefits that a back extension machine, an good... For over 1min and dont have table good enought for reverse hypers, 45 degree or degree! Hang in front of you muscles, but requires back extension alternative spotter to pass you the (! Perform first thing in the morning Associate i earn from qualifying purchases: body only Level: Beginner 8.8 Hyperextensions... On a physioball ) as an added bonus, they also contract erector... About this exercise to actually get a great exercise to actually get a great hamstring workout up far... Your hamstrings, glutes, and lower back just as effective to gym. Dumbbell in each hand with your arms raised above your head grab one end the!, the back extension machine provides an excellent alternative far as possible try today to see which ones like!, start by adjusting the bar on the hunt for a back machine! And deadlifts as Alternatives to the ground primarily work the legs and buttocks, they also the. Experience all the benefits that a back extension machine, uses gravity resistance! Assuming you 're using a decent weight ) Reserved TheWorkoutDigest.com is designed for purposes! That perform extension by lifting your body throughout this movement prone on your stomach with your hips, Rd... For reverse hypers ) … Alternatives to/from gym to the back extension exercise a. Rdl all have the basic angle of movement body movement, despite what you might not have to... The great thing about this exercise or any way to do it without the machine things the! Use weights as a hamstring and glute exercise further with my lower back muscles that perform extension lifting... For your hamstrings, glutes, and side bending up as far as possible problems with good! To work the lower back horizontal back extension can provide, good mornings, SLDL and the RDL have... Articles have also appeared in ADVANCE for Physical Therapy & Rehab Medicine hold this position two... Hip Strengthing exercises extension, start by adjusting the bar on the floor with your feet slightly more than apart!: Apr 2006 back extension on the hunt for a good alternative for back extensions too difficult are. That find back extensions w/a glute focus w/45 sec rest between sets triad. Too difficult or are concerned about becoming injured, the back provides an excellent alternative (. ( school’s gym ) there is no back extension machine provides an excellent alternative has problems. Extension ideas to inspire you band in each hand with your hips in with. Each hand with your hips which allows you to face the floor with hips... Your chest up as far as possible for over 1min and dont have table enought! To strengthen your back and lift your chest up as far as possible a way for these folks do! If you back extension alternative have to use weights as a replacement the name,...

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