back extentions (bench)

BOy2K · Post by **BOy2K** » Apr 21, 2005 13:57

hey guys
right im thinking of buying this abs bench for 2 reasons.
click here
1st reason is that my gym hasnt got anything i can do a back
extention with.

2nd i can also use it for crunches/reverse crunches and situps

thing is i would have to get sumething to strap my legs in with
when doin the back extentions.

i know its cheapo but its only for home and my budget on money
isnt that great.

do you guys think this is worthwhile? or know of anything that would
be for me as i need to strengthen my lower back so i can move onto
the proper workout and start making progress

thanks

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dragon · Post by **dragon** » Apr 22, 2005 06:36

They are quite sturdy for the money.
They are suitable for sit ups and incline leg raises but not sure about how you'd perform conventional crunches or back extensions(strapping your legs down as you describe can be dangerous if you get into trouble during the movement.It would be hard to break free).

If you need to strengthen your lower back exercises such as the deadlift,stiff leg deadlift,suitcase deadlift,and good mornings work well.

If you need free weight exercises then things such as back extensions on the floor,rear scissors,kickbacks,and supermans work well.
If you have a training partner or family member who can help out,they can hold your ankles as you perform back extensions off the end of your bed or a sturdy table.

Dragon

BOy2K · Post by **BOy2K** » Apr 22, 2005 08:00

thats the problem i dont have a training partner and i live on my own.
so you recon if i just do deadlifts and good mornings with floor
back extentions ( weightless ) then that will be ok?
i might get this bench for abs anyway as it is cheap and looks ok.
im just gaggin to get goin with this program heh.

dragon · Post by **dragon** » Apr 22, 2005 08:26

All those exercises work the lower back.Some of them may just hit it at a slightly different angle.
Floor back extensions and stiff leg deadlifts can develop/condition your lower back a great deal.
Like i said,the bench is sturdy and very good for a number of ab exercises.Just not to sure about adapting it to back extensions.

Dragon

BOy2K · Post by **BOy2K** » Apr 22, 2005 10:35

thanks dragon

Felix · Post by **Felix** » Apr 22, 2005 13:05

Quite a coincidence... I've got my self a similar bench like the one on your link. And as a matter of fact, I used it for back extensions, before I was going to the gym. It was the whole reason I bought it. At first my expectations where high, because I thought I could adjust the hight and that way do back extensions by just laying on my stomach and using those things at the end for locking my feet... But it wasn't like that unfortunately. I could only adjust the hight on one site, the site where you keep your feet, not your head. Quite a disappointment for about $35, but with some improvising I got to do backextensions on them nevertheless. I just placed the bench at a place where I could hook my feet behind while laying on the bench (in my case my desk), I then placed a cushion on those things where you hook your feet (it's uncomfortable to lie on them if you don't). This way I could do them quite ok, but now that I have a gym membership, it's even better, or better said simpler.

Good luck

BOy2K · Post by **BOy2K** » Apr 24, 2005 17:40

thanks for the info felix

BOy2K · Post by **BOy2K** » Apr 27, 2005 07:07

right i went and got it ( and lugged it home

)
man incline sit ups are alot harder! was quite suprised.
its so much nicer tho to be able to do situps with my feet locked in
place. now i can work on increasing my trunk core strength and
working towards the proper stretching.
oh also in the leaflet for this bench it shows how to do back extentions
( non weighted ) on this too which is cool. and feels a bit more
natural at this slightly inclined angle. i will scan the pic to show you guys.

BOy2K · Post by **BOy2K** » Apr 27, 2005 10:05

oh another thing.
as quoted in the articles section about the 500 situps
does this mean 500 normal sit ups or say 200 normals and
then switch to 100 crunches + 200 side situps?
or does it mean 500 situps then you work the others?

Felix · Post by **Felix** » Apr 28, 2005 07:08

Great about your bench, it seems yours is actually better then mine, I didn't get any leaflet with it as far as I remember. Or atleast it didn't show back extensions.

About the situps, it just means 500 straight sit-ups. Crunches can be done after your lower back exercises. When crunches become very easy, you can do them with a twist, when that becomes easy you can add some weight to them.

[Edit: I made a mistake, so I edited this a bit.]

BOy2K · Post by **BOy2K** » Apr 28, 2005 10:29

wicked thanks felix.
i will have those pics scanned in for ya soon.
hopefully i can build my abs up quite quickly

Kit · Post by **Kit** » Apr 29, 2005 01:47

I would like to see that pic too. I currently do back extensions on a bench using a tape to tie my legs on... not the best!! Maybe your pic could change it for me!

jean da best · Post by **jean da best** » Jun 18, 2005 18:10

500 situps.

ok, i see this flexibilty program is somewhat out of my reach

dragon · Post by **dragon** » Jun 20, 2005 05:31

Mmmmm,not sure you need 500 sit ups for flexibility training per se.As it says in the thread "the 500 sit ups story",martial artists need muscular endurance in their midsection,a powerlifter needs muscular strength.
The powerlifter will use their midsection to stablize themselves for each individual lift,a martial artist may need to stablize themselves for the duration of a full kick boxing bout.
I don't think anything is set in stone,and you shouldn't give up on the whole program because you think it's out of your reach.I think most martial artists who first picked up the Kurz method may have been suprised at the advice given.Stick with it though,it gives you a goal to aim for.

Dragon

jean da best · Post by **jean da best** » Jun 20, 2005 09:18

cheers. im too much of a "quick fix person"