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Exercises Movements, technique & proper execution

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Old 01-15-2006, 11:44 AM   #1
Joe Miller
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This was discussed in the comments to today's WOD but I still don't understand the difference. The two exercises seem the same to me (maybe they are?). If there is supposed to be some difference then I'm doing one exercise or the other incorrectly.
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Old 01-15-2006, 12:46 PM   #2
Dennis Yiatras
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Joe I did the back ext. exercise off the exercise page.. I have a ghd apparatus
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Old 01-15-2006, 07:06 PM   #3
Curt Garner
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Joe,

I could be wrong, but I understand this to mean that your hips are hanging entirely off the edge of the apparatus, so that you're bending at the hip, not the waist. Your back should remain isometrically straight, and move in unison with the hip, similar to the lower-back form you want on a squat or deadlift. (Someone please correct me if I'm mistaken here.)
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Old 01-15-2006, 07:55 PM   #4
Joe Miller
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Curt - that's how I do back extensions. I've never thought I was supposed to bend at the "waist" (round my back) to do those. Am I wrong?
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Old 01-15-2006, 08:23 PM   #5
Chuck Pelowski
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Listen to Coach's comments regarding the 45 degree back extension vs. the GHD back extension in the last CF Live. I will post them here later if I have time.
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Old 01-15-2006, 09:34 PM   #6
Chuck Pelowski
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Dave Young: What about the back extension machine, Coach, that's kind of at a 45 degree angle... is that...?

Coach Glassman: It's a great place to destroy your low back

DY: Yeah... that's what I was wondering. Based on what you're telling me...

CG: I just relax on it and say it managed to get... if it's at a 45 and I'm folded over now so that my torso is, say, perpendicular to the ground, I'm at 135 degrees at the hip, and very few people have hamstrings long enough to allow for that. Maybe, Lani Lau... But what happens is that you run out of hamstring, and the pelvis stops it's rotation about 90 degrees, and the next 45 degrees come out of the lumbar spine... that thing's a killer. I want that glute-ham horizontal, and I want you to choke down on it enough so that the pelvis is rolling over so that this thing is kept in the hip.
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Old 01-15-2006, 10:44 PM   #7
Sheila Gruenwald
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Chuck, I am glad you asked those questions!! Being a former gymnast I was just going to do the full 90's, didn't even give it a second thought. I would have also had my son's doing the same thing. Now I look at the photo and realize the execution is very differnt than what I am used to.

Now I am perplexed as to how we can do them. Our wonderful gym here in hickville has no such fancy machine. I was just going to use the roman chair crosswise, but there would be no abdominal support in that.

suggestions..
sheila
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Old 01-15-2006, 11:30 PM   #8
Jared Waltz
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My roman chair looks like this - is this okay?
picture

(Message edited by jared on January 15, 2006)
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Old 01-16-2006, 02:53 AM   #9
Matthew Townsend
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Mine too Jared.

Based on what Coach said, should we not ensure that our legs are parallel to the ground before using it? Or have I misunderstood?

(Message edited by matt_townsend on January 16, 2006)
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Old 01-16-2006, 08:30 AM   #10
Jared Waltz
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That's my impression. I think I may need to drill a new hole in the rear pad adjuster, because at the current highest setting it's still slightly lower than the hip area. (on mine that is - the one in the pic I linked looks like it might be ok if the girl raised it up)

(Message edited by jared on January 16, 2006)
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