Back Extension Hold Rotations
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> Back Extension Hold Rotations
The back extension hold rotation is an exercise for isometric back extension strength and stamina that includes additional rotational work.
In a GHD or back extension machine, extend the hips and back to extend the body horizontally. Maintaining this extended position, extend the arms straight away from the sides and rotate as far as possible in each direction, pausing momentarily at the end of each rotation.
The back extension hold rotation improves back extension strength and stamina along with training rotation of the trunk with resistance opposite of how trunk rotation is typically trained. It also helps with trunk mobility, particularly thoracic rotation.
The back extension hold rotation can be done unweighted for reps of 10-20/side, or with weight for 5-10 or more reps/side.
Light dumbbells can be held in the hands to increase the difficulty of the rotation primarily, or the arms can be brought in to hold weight behind the neck to increase the difficulty of maintaining extension primarily. The rotated position can be held for extended pauses.