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VIDEO DEMO

Barbell back extension

Progression of 45° Back Extension

YouTube · Yunus BarisikHow To Do 45 Degree Back ExtensionsWatch the demonstration

PROGRESSION · HOW TO DO IT

Barbell back extension

These steps are written specifically for the Barbell back extension. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Barbell back extension. Set the bar securely and keep it close to your center of mass throughout the rep.

  2. 02
    Move the pattern

    Fold at the hips and reach the chest forward until you feel the glutes and hamstrings load.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Drive the hips into the pad and finish in a straight line. Stop before the low back arches. Finish with glutes—not lumbar extension.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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More about this movement

GLUTES & HIPS / 09

Short rangeShort range

Barbell back extension

Sets: 3–4 · Reps: 6–12

Barbell back extension is a progression of 45° Back Extension. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The glutes and hamstrings begin long at the bottom, then shorten to bring the torso back in line without needing maximal spinal loading.