This exercise will both fix outstanding Lower Back issues and act as a preventative against future Lower Back issues I simply don’t understand why anyone on Planet Earth is not doing it IT DOESN’T MAKE SENSE!!!

100% agree, I don't even waste my time with deadlifts. Not saying deadlifts are bad, but I find doing this more efficient and optimal.

Exactly

IMO maybe the single highest ROI exercise, irrelevant of goals. Build muscle Increase Longevity Reduce pain Anyone would benefit from adding these

You know ball 🤝

Dean if you had to pick this or reverse hypers for weekly programming which one would you choose? Seems like reverse hyper is more glutes/hamstring focused and with some posterior chain, whereas regular hypers are more back focused generally speaking??

I’d pick 45° ext Reverse are very glute dominant with some nice spinal decompression benefits

Literally my favourite exercise in current rotation. Whole of the lower posterior chain lights up.

This machine is a lifesaver…

PWRBLD Philly has the cable version of this

So does Pwrbld Warrington — I have a client that goes there Watson Single Stack Hyper Incredible piece of equipment

Where would you place it in your back day routine ? Maybe as a finisher or early on to open up mobility headed into other movements ?

I’d place it on lower body as a primary hinge pattern

4 plates is crazy, I usually take one and blend it with a row at the top of the movement

I've been doing these for 5+ years. So much more comfortable than doing deadlifts. Up to 5.5 plates, working up to 6 for 10 reps.

Love these. Did a few sets this morning

i too preach hyper extension, dead lifts outside of being a power lifter or athlete are so pointless and counter productive to should waist ratio, i love all your takes actually 🫡

You know ball 🤝

Just did these today. 💪💪

Never gone wrong with any of your advice — tomorrow i try this. My lower back needs it to be fair 😂

DO IT

Lower back is the calves of the upper body Every dude neglects it Every dude shouldn’t

What’s your opinion on a 90 degree Romanian chair vs a 45 degree?

Steeper angle is more hamstrings Flatter is more glutes

Could I do these 3-4 times a week?

I wouldn’t go that high on frequency

Fix outstanding back issues ? 😂😂 right.. pretty broad statement there

Is there any benefit holding the weight a forehead height?

Changes the moment arm and makes the exercise more difficult than at chest for example

Sorry for the questions what’s moment arm and is more difficult “better” or no of benefit?

Moment arm is the distance from the axis of rotation to the external load The further the weight is from the hips, the more demanding it will be to lift the load So basically, if you were to hold a 10 pound plate at your chest it would be X difficulty If you then move it to your head, it would be Y difficulty (in this context, Y is greater than X) You can just use this as a means to overload over time if you’d like or you can just keep it in the same spot always and only change the weight

Brilliant and thanks for the explanation, cheers 🙌

🤝💪🏻

My gym removed this machine

Grounds for membership termination

Any reason to use plates instead of a bar?

The bar hits at the bottom of you use lower circumference plates If higher circumference, the plates hit too early So on this specific 45…a plate stack works best

What about reverse hyper? Louie Simmons said it fixed his back (in the famous Westside Barbell movie).

Anyone seen one of these as a wall attachment so it doesn’t take up that much space? Structurally odd but doable

Habla por ti yo lo hago desde hace 17 años que fui por primera vez al gimnasio

We don’t have this in my gym. And I’ve checked out a few in the area. No joy. But I used a smith machine and used it a bit more upright. Lower back felt so good.

Very often my lower back stiffens up on me after playing basketball. Lifting my toddler probably doesn’t help. I typically add McGill’s Big 3 when my back flares up. I’m assuming you’d recommend throwing these in too?

Preventative only imo. Used to have sciatica and this made it worse.

Love this exercise am I the only one that get massive head rush though ?

It’s somewhat common

Okay I noticed your machine is lifted Trying to find best angel to do these I feel you have a lot more movement, like depth at the bottom vs mine

@devmeta You need more ROM imo

I know, wondering how I get it with this machine, I think they have it bolted to the ground If I put the hip pad higher it’s almost bottom of my belly

Maybe I put the machine more vertical, not at 45 degrees?

Just started doing these this week.

If you keep a weight close your chest and don’t extend down as much is that safer for a beginner ?

The safety is the same It’s just changing the physics of the lift some and potentially altering how much range of motion you can get

Dear Dean, what is the name of this movement? I'll have to ask my trainer at the gym.😇🙏🏻

45 degree extension

I save it for last as it wears out my lower back too much to safely do other exercises that require lower back stability.

55 had ruptured disk surgery in 2012. Don’t regret but having major issues again as of late. Pretty wild this pops up today as I’m trying to get ANOTHER MRI scheduled. I’m going to give it a go…

See your form in this, will this emphasise the lower back more or hamstrings? I just want to make sure when I'm doing it, the lower back is targeted more.

Having a solid lower back helps a TON