The back extension is a foundational movement for building strength and protecting one of the most commonly injured areas of the body—your lower back. With the NordBench, you can progress through five scalable levels to make back extensions safe and effective, no matter your fitness level.
Level 1: Isometric Holds
If you’re new to back extensions or recovering from injury, start with a simple isometric hold.
How it works: Hold the extended position without moving.
Why it’s effective: This introduces your body to the movement in a safe, controlled way. Gradually increase hold time as you build confidence and strength.
Level 2: Assisted Back Extensions
Ready for more movement? Use the NordBench handles to assist you.
How it works: Lower yourself down and push back up using your hands for support.
Why it’s effective: This reduces the challenge, allowing you to focus on proper form while gradually building strength.
Level 3: Bodyweight Back Extensions
This is the classic back extension—no added resistance, just your body weight.
How it works: Perform the full range of motion without assistance.
Why it’s effective: Bodyweight extensions are a great way to progress once you’ve mastered the basics.
Level 4: Banded Back Extensions (Fan Favorite)
Bands add a dynamic resistance to the movement.
How it works: Attach a band to the NordBench. It provides the least resistance at the bottom of the movement (where you’re weakest) and the most at the top (where you’re strongest).
Why it’s effective: This resistance curve makes banded back extensions one of the safest and most efficient ways to load the movement.
Level 5: Weighted Back Extensions
Take it to the next level with added weight.
How it works: Hold a kettlebell or dumbbell to increase the load.
Why it’s effective: Adding weight provides a straightforward challenge, helping you build serious strength and stability in your lower back.
Why Back Extensions Matter
Your lower back is a cornerstone of your strength and movement. These progressions ensure you can safely strengthen it, reducing the risk of injury and giving you the confidence to handle anything life throws your way.
Start wherever you’re comfortable, and progress as you build strength. Whether you’re new to back extensions or ready to add weight, the NordBench is your ultimate tool for mastering the movement.
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