back extensions

89nunu

Hello everyone!
I've got a little question regarding back extensions... Or two questions for that matter.

We have got these nifty bench things for BE in my gym, so I used them. But how far up/down does the padded bug on the hips have to go? Does it go further up or down the hip bones? I now did it so that my body north of my hips (right the bit where the bending over happens) was in the air.
Also i have used a 20 kg plate to do them (the biggest available) but I don't feel any work in my lower back only the upper back and arms. Is it to little weight? Is it because I got the back not straight enough? Was the length of the bench wrong?

Anyone got any suggestions?

AlsDonkBoxSquat

We have got these nifty bench things for BE in my gym, so I used them. But how far up/down does the padded bug on the hips have to go? Does it go further up or down the hip bones? I now did it so that my body north of my hips (right the bit where the bending over happens) was in the air.

Here's a really good tutorial:

http://www.bodyrecomposition.com/training/back-extension-technique.html

Also i have used a 20 kg plate to do them (the biggest available) but I don't feel any work in my lower back only the upper back and arms. Is it to little weight? Is it because I got the back not straight enough? Was the length of the bench wrong?

try it in the position, make sure you're doing straight back. It's difficult to both cross your arms and keep your shoulder blades drawn together, but that's what you ensure you're doing before you increase weight.

89nunu

thanks! Very interesting read!