Upper Back Extension
The upper back extension is a simple exercise to strengthen thoracic spine extension.
Lie on your stomach and place a dumbbell behind your neck, holding it in place with the hands. Keeping your abs and glutes tight, extend your upper back to lift your head and chest, then lower to the floor under control.
You can have a partner hold your legs down or fix your feet under a piece of equipment to hold your body still.
The upper back extension is a simple way to emphasize upper back extension strength to support positions in the jerk, clean or squat.
Upper back extensions can be done at the end of your workout with 3-5 sets of 10-20. Make sure the weight doesn’t exceed your ability to extend the upper back as far as your mobility allows.
Upper back extensions can be done with pauses in the extended position, with a plate instead of a dumbbell, and lying on a bench.