What are back extensions crossfit?

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Kelley Becker asked a question: What are back extensions crossfit?
Asked By: Kelley Becker
Date created: Wed, Jul 21, 2021 8:56 AM
Date updated: Fri, Jul 1, 2022 4:23 PM

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Squeeze your butt cheeks together and roll down one vertebrae at a time until your butt cheeks tap the wall. Then, initiate rolling back out of the position by pulling your low back toward the wall and rolling one vertebrae up at a time. Go practice!

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Extension work on the GHD can be both similar and dissimilar in action to CrossFit’s nine foundational movements. The GHD hip extension is similar because the spine is held in neutral throughout each rep. Both the GHD back extension and the GHD hip and back extension require deliberate flexion and extension of the spine.

Crossfit back extension What is a back extension CrossFit? Hip extensions are most common, but you can also perform back extensions (flex the spine instead of the hip) and back -hip extensions (combine the two movements and flex the hips as you go down and the spine as you go up) on the GHD machine (not to mention GHD sit-ups).

Like the hip extension and the GHD sit-up, the back extension should be performed weekly before or after class in sets or a single set equaling 25-40 reps. We perform this movement for many reasons – to develop awareness of different spinal positions as well as strengthen the muscles around the vertebrae of the spine.

CrossFit Substitute for Back Extension Back extensions are an effective exercise for developing the group of muscles that run along the sides of your spine, known as the erector spinae, and they...

The glute-ham raise is an advanced back extension alternative. It works your lower back in much the same way but then adds an extra leg curl movement to increase the difficulty. This is a popular exercise with powerlifters and weightlifters and also features in some CrossFit workouts. It’s a very beneficial exercise!

Before having athletes perform the GHD sit-up, ensure they have demonstrated capacity in the hip extension, back extension, and hip-and-back extension. Even after demonstrating such capacity, an athlete’s first GHD sit-ups should be performed in a shortened range of motion, with the trainer spotting from behind (Figure 2).

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