We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Back extensions are an effective exercise for developing the group of muscles that run along the sides of your spine, known as the erector spinae, and they also target the glutes and hamstrings. Back extensions require a Roman chair or a back-extension machine, both of which are expensive and would take up a lot of room in your home. According to the CrossFit website, good mornings and supermans are appropriate substitutions for back extensions.
Good Morning Exercise Technique
To perform a good morning, begin by standing with your legs slightly apart. Hold a barbell across your upper back and shoulders, securing it in place with a comfortable overhand grip. Straighten your back, stabilize your abdomen and inhale as you bend forward at the waist to lower your torso until it's parallel with the floor. Exhale as you contract your glutes to extend your hips and return to the standing position. Keep your legs as straight as possible throughout the exercise. Never use heavy weights with this exercise; opt instead for an empty barbell. Play it safe and do the good morning unweighted until you're comfortable with the movement.
Good Morning Target Muscles
Like back extensions, good mornings also target the erector spinae muscle group but put increased emphasis on the lower back, glutes and hamstrings. Good mornings are excellent for stretching the hamstrings during the downward phase of the movement. The abdominal muscles are worked isometrically to support your torso throughout the movement.
Superman Exercise Technique
The superman exercise can be performed while lying face down on the floor with your arms extended above your head. Press your legs together and extend them to the back so that your body forms a long, straight line. Exhale, stabilize your core muscles and squeeze your back and glute muscles to simultaneously lift your legs and arms off the floor. Keep your head aligned with your spine and your arms and legs straight. Hold this position for a count of two then lower back to the floor.
Superman Target Muscles
The superman exercise works the spinal erector muscles of the back as well as the gluteal muscles. The exercise goes on to also target the trapezius muscle in the upper back and the deltoids, which give the shoulders their rounded appearance.