Back Extension form

silverharp

just a quick one on this, I was watching this video on back extensions and trainer explains that hyper extensions are a big no no without saying why? I'd imagine in gymnastics a hyper extension would be a normal enough movement.
I do them in the gym and I am careful to do them slow and not in a jerky way but just curious about how high one should go?

https://www.youtube.com/watch?v=vx0jZBEmZcE

Hanley

Taking your back out of neutral alignment either via flexion (rounding over) or extension (hyperextending) isn't really a smart idea.

And I don't often see gymnasts hyperextending? Certainly not as a primary goal. It may happen as a reactionary thing. One of the biggest things in gymnastics is the "hollow" position - using your abs to lock your ribs to your pelvis. Can't do that if hyperextended.

Plus just because an athlete does something doesn't make it smart. You may as well cite rugby as a justification for running into walls for fitness in that case!

Alf Veedersane

When you're doing them, think of pushing your hips through. Glutes will tighten and you'd find it hard to hyperextend even if you tried.

Mellor

There's a difference between global extension along the entire spine and a localised extension at a single joint or area.
When a gymnast does a somersault or other movement that involves extension, it should ideally involve a uniform extension. This spreads the forces evenly from head to hips. It's difficult to hold these positions properly.
When you see people with hyper-extension faults during back extension, it will probably be localised in the lumbar region. In the video thats how she does an incorrect extension.

Obviously there is also going to be examples where athletes push the limits of healthly mechanics for the sake of sporting goals.

silverharp

thanks for the tips! I will try engage the glutes more