45 Degree Back Extension

[Dr Squat]

I have always been a fan of this movement. The equipment is not common. An excellent movement for the posterior chain (lower back, glutes, hams). It's more effective than the traditional hyperextension and more user friendly than the reverse hyper. You can add resistance with chains or the safety squat bar. The Beast demonstrates in the clip below.

Interested in other views. I think it is relevant for bodybuilders also who tend to have weaker hams and lower backs in these parts.

[Big john]

this would be an awsome movement if you suck at GHRs....which i do lol

repped 8)

[drizzt]

How different would you say this is to the GHR, Doc? Would you recommend one over the other?

[BeastBuilder]

How different would you say this is to the GHR, Doc? Would you recommend one over the other?

Don't mean to chime in for The Doc but having done both and being able to do both well and consistently I may provide some insight.

These are far more Lower Back intensive rather than GHRs which are much more Hamstring intensive, both very good movements for building a big Posterior Chain.

Although obviously can't isolate one or the other from the other so both a being used in both just where the majority of the stress is that varies.

With this in mind you can recommend one over the other depending what the person needs to work on most. If everything is up to par, then having them both available to do as volume makes for a awesome session !!

[drizzt]

Cool, cheers bro

[Dr Squat]

Good summary Jackson. I see GHRs as more of a hamstring movement. No reason you can't do both of these in the same session.

I expect the 45 degree back extension in to increase popularity. Like the glute ham raise and the reverse hyper, equipment is usually the hinderance. Commercial gyms tend to stay away from niche equipment for obvious reasons.

[startinfromscratch]

had a fang on this last night. can see it being a staple 8)