Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Hands Behind Head is the middle rung where progress speeds up and earns a spot in every back session.
How to do Exercise Ball Back Extension With Hands Behind Head
- Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball.
- Position your feet against a wall or other stable surface for support.
- Cross your arms behind your head, with your hands touching the back of your head.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips.
- Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Exercise Ball Back Extension With Hands Behind Head Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Stop the set at the last rep that still looks like the first.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Common Exercise Ball Back Extension With Hands Behind Head Mistakes
Letting the return phase happen on its own
Control the way back with the same effort you spend on the way out.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Exercise Ball Back Extension With Hands Behind Head
Swap Exercise Ball Back Extension With Hands Behind Head For
Exercise Ball Back Extension With Hands Behind Head — Frequently Asked Questions
How do you do the Exercise Ball Back Extension With Hands Behind Head?
Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball. Position your feet against a wall or other stable surface for support. Cross your arms behind your head, with your hands touching the back of your head. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball Back Extension With Hands Behind Head work?
The Exercise Ball Back Extension With Hands Behind Head primarily targets the spine. It is classified as a back exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Back Extension With Hands Behind Head should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Back Extension With Hands Behind Head good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Exercise Ball Back Extension With Hands Behind Head?
Try the Weighted Hyperextension (on Stability Ball), Upward Facing Dog or the Band Straight Leg Deadlift. Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
