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Old 05-27-2007, 03:32 PM   #2
Departed Guest2 is offline
Join Date: Jan 1970
Posts: 1,095
The back extension you describe is really a glute-ham raise (GHR). There are 3 basic variations--back extension, hip extension, GHR--and then various hybrids of the three.

Videos on those three (safe links):

GHR: onID=3&exerciseID=113

Back ext: onID=3&exerciseID=29

Hip ext: iseID=46

The defining differences are simply where you flex and extend.

As far as the sit-up goes, the idea is to start conservatively--it's a potent movement and it will tear you up way worse than you expect. The way to break into it is by limiting the ROM and the volume, i.e. stop at parallel or even higher and do maybe 5-10 reps total your first time. Gauge your response to that load and adjust from there the next time you do the movement.

For foot placement, I'd start it so it sets your legs parallel to the floor. From there you can play with it a bit to change at what point of the ROM the moment is greatest.
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