Exercise Ball Back Extension
Trains the Spinal Erectors.
- Equipment
- An exercise ball and a weight plate
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Lie face-down over an exercise ball with the hips on the ball and the feet apart, braced against the base of a wall.
- Hold a weight plate against the chest with both hands, or behind the head.
- Let the torso hang down over the front of the ball with the back relaxed.
- Raise the torso by extending the back until the body is in a straight line from head to heels.
- Pause, then lower under control back over the ball.
- Keep the head in line with the spine throughout.
Common mistakes
- Arching past straight. The top is a straight line; going higher extends the lower back under load for no gain.
- Feet not braced. If the ball rolls, the set becomes a balancing act; set the feet against the wall first.
- Yanking the head up. The neck stays neutral; a head that leads the movement is not the back working.
- Holding the weight out in front. It stays against the chest or behind the head so the lever stays the length of the torso.