45 Degree Back Extension


One of the most underrated movements for the posterior chain is the 45 degree back extension. This is a great alternative to the reverse hyper and the traditional hyperextension.

The best part is that it is such a simple and pure movement. The machine is a simple design and allows you to lock you legs in. The key is a full range of motion particularly at the bottom of the movement. The extension at the top should be to about 45 degrees.

You can use bodyweight for higher reps and add resistance such as chains or the safety squat bar as Jackson demonstrates in the video. I prefer higher reps of 12-15.

I am always looking for variety in posterior chain movements. 45 degree back extensions are an excellent way to achieve this.

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