Hi guys.

My gym doesn't have one of those hyperextension benches. As part of my back routine I have been using an improvised variant. Basically, I lie face down on the leg curl machine, set the weight to maximum so my legs do not move, and then lift up my upper body as far as it will go using the lower back muscles. In keeping with the rest of my 3x8 routine, I have increased resistance by holding a dumbbell behind my head (currently 15kg).

I started doing occasional unweighted back extensions in this way after seeing other people doing the same. Seemed like a good idea at the time. However, I now realise that copying random yahoos is probably not the best way to plan an exercise routine. Neither is making stuff up myself. So, is what I am doing a great idea, a good use of available resources that will give good lower back results? Or am I two workouts away from breaking my spine?

I appreciate that there are probably some good deadlift-type exercises that would work that area instead, but with the availability of equipment in my gym it is much more convenient to go with these weighted back extensions *if* they are safe. Weak forearms also make me inclined to stick with this at the moment, my back is getting stronger week by week and usually the forearms give out on any exercise before the back does. Only needing to hold a DB in place makes it easier to include this area into my routine.

Thanks as always for any comments.

Do them on a swiss/exercise ball. Put you feet against the wall, the ball (I use the largest ball in the gym, I'm 6'2") should hit you at the hips. You can do weighted or not. The ball will help work the ancillary stabilzer muscles as well.

This thread needs more deadlifts and goodmornings.

Do them on a swiss/exercise ball. Put you feet against the wall, the ball (I use the largest ball in the gym, I'm 6'2") should hit you at the hips. You can do weighted or not. The ball will help work the ancillary stabilzer muscles as well.

Ah yes, a much better plan. I'm totally into the whole stabilising muscles thing. I'll switch to that next week, cheers muchly.

This thread needs more deadlifts and goodmornings.

Very true, and I know I should be going for more manly exercises like that. Faffing around putting weights on bars, especially when the gym only has a couple and they always seem to be in use, would cut into my limited gym time.

To be fair, my gym is more a health club than anything. Missing a few of the things it should have, like a squat rack for instance. But it is 15 minutes walk from home, has a really friendly atmosphere, and after 30 years of zero exercise (and I'd have done less if it was possible) it is only that place that keeps me going. I'm gradually getting my routine more and more what it should be, having weaned myself off of most of the machines onto free weights, but (and call me stupid), I just don't feel ready or confident enough for those big heavy deadlift-type exercises.

I'll get there, just in stages. I especially need to develop my grip and forearm strength before I do though. I am so weak and scrawny in that area that a lot of the "proper" exercises seem out of my reach. Sure, my back could take it, but I'd never hold onto the bar. Therefore, I wait a little longer.

I may be silly, but I like to call it "cautious". 30 years of inactivity, I've built up my routine over the last 8 months in stages so that I don't break myself. I know now that I could have done it a lot better and quicker, but better safe than sorry. If I was to injure myself and not lift for 8 months like John, that would be catastrophic. I *need* to keep making steady progress, even slow, otherwise I could fall off the wagon and never get back on again.

I understand the thing about taking it slowly. However, looking back at my weightlifting experience, I wish that I would have started with the 'scarier' excercises first. Even if I used a small amount of weight. Its difficult to grow stronger if you're not doing some of the big movements. Also, its good to learn proper forms when you're still using light weights. This is especially true when you're talking about squatting and doing various back exercises (barbell rows, good mornings, dead lifts, etc).

I would say try it out. You'll surprise yourself.

Also, there is no better way to improve your grip than to do exercises that require a strong grip.

This thread needs more deadlifts and goodmornings.

Now that's what I'm talking about!!

I'm still not sure what a hyperextension is, but deadlifts and goodmornings are my exercises of choice for the back.

Now that's what I'm talking about!!

I'm still not sure what a hyperextension is, but deadlifts and goodmornings are my exercises of choice for the back.

http://www.bodybuilding.com/fun/exercises.php?Name=Hyperextensions+(Back+Extension s)

I wouldn't use weights

Okay. That's about what I had in mind.

I'm still in favor of Deadlifts. It's a great compound movement. For my money, it's the best strength lift there is.