Loading back extension+flexion · Educated Meatheads

Loading back extension+flexion

Ok yall so I’ve been adding in some new direct erector and ab work to my routine to build a stronger spine.

I’ve ran into an issue though: the variations I’ve chosen (videos attached) are pretty hard to load. I’m using the 45 degree back extension bench, and for the movements themselves, they’re great. I get a full range of motion, they feel nice and I feel that I can really isolate the abs and erectors without recruiting other muscles like the hip flexors or glutes.

Buuuut, the loading is hard. I’ve seen people use a barbell on the back extension bench, but this turns it into a hinge (which I am actively avoiding) and limits ROM. Any tips?

PS: I’ve done Zercher and normal Jefferson curls in the past and they’re great, but I want something which isolates the erectors even more without adding to hamstring fatigue.

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