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Old 05-27-2007, 03:32 PM   #2
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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:
http://www.performancemenu.com/resources/exercises/index.php?show=exercise&secti onID=3&exerciseID=113

Back ext:
http://www.performancemenu.com/resources/exercises/index.php?show=exercise&secti onID=3&exerciseID=29

Hip ext:
http://www.performancemenu.com/resources/exercises/index.php?show=exercise&exerc 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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