Today we're exploring an exercise that's often misunderstood but incredibly powerful: the weighted back extension. I'll break down what it does, who it's for, and how you can truly master it to build a seriously strong back.
When you see someone doing a weighted back extension, like me in the video below, what are we trying to accomplish? Well, primarily, I'm working at my hip joint, performing hip extension and hip flexion. You'll notice my legs are stable, and the free-moving part of the exercise is my upper back, leaning over and coming up.
But before we go into the benefits and variations, let's talk about the right way to do it.
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The Right Way to Do a Weighted Back Extension
Now, because the goal is to bring that back up with extra load, you're really going to target your glutes. But here's the thing: because your upper body is the part that's free-moving, you're also going to hit your erector spinae, AKA, your low back.
So, the weighted back extension absolutely hits the glutes, it'll hit the hamstrings (especially if you have good foot positioning and focus), but it's going to really hit that low back.
And you know what? That tends to be most people's complaint about the movement! But honestly, as a strong athlete, you need a strong back. We've even got an article on how a strong back helps with bench press. So why wouldn't you promote a movement that truly advocates for your low back strength? It just makes sense.
The starting position is at the top, holding a weight plate or barbell. Then you hinge at the waist and lower yourself before you exhale during the main challenge of the lift. There's tension on your core throughout because of the load, and the exercise challenges several areas (including your lower back muscles). When you're back at the top, inhale as you slowly descend again to the bottom position.
Watch the video to see exactly how it looks, or check out the photos below for more visuals.
Weight Placement Matters: Why a Plate Behind Your Head is Brutal
Let's talk about how you hold the weight, because it makes a huge difference. You've got a couple of options with the weighted back extension: you can do it with the plate held cross-armed in front of you, or you can hold the plate behind your head.
Now, here's the reason why the behind-the-head version is a lot harder: you've got to think about weight displacement. If I'm doing the back extension with the plate in front of me, it's closer to the fulcrum of the movement. Essentially, my hips. That's a shorter distance. But if that plate is behind my head, it's much further from that fulcrum, and that's a longer distance.
That's why the behind-the-head option is one of the more popular back extension variations. It immediately challenges the lifter.
And there are two variables that make this movement much harder: how far the weight is from the fulcrum, and what side of the body it's on. You might be able to easily hold a 45-pound plate in front of you for weighted back extensions, but if you put that same 45-pound plate behind your head? Forget about it. It'll be way too hard. You might only be able to handle a 5 or 10-pound plate back there to start.
But with all that being said, the weighted back extension is a great movement to challenge your glutes, your hamstrings, but primarily that low back, the spine.
Note that some trainers recommend Good Morning squats to train the lower back. We don't like those. For powerlifters, good morning squats are usually a signal that your quads are weak and you need the glutes for extra assistance. Instead try one or two-arm kettlebell swings if you need an alternative.
Who Needs This Movement?
I would definitely advocate this back exercise for powerlifters. Why? Think about it: when you deadlift, your upper body is trying to get to lockout. When you squat, you're holding a bar on your back, and you're trying to maintain your posture from start to finish. The back extension helps with all that.
I also think it's a great tool for strongmen, and really, just strength athletes in general. Most people want to train their glutes with some kind of leg movement, which is great, but if you want to have a full, fulfilling anatomy, you're probably going to want to challenge your low back as well, and in a safe position. It makes you a more established athlete.
If I were to bias this on who needs it the most, I'd definitely recommend powerlifters and strongmen because it's going to challenge those hip extensor muscles in addition to your low back, which is a key part of your core. It's a great tool to understand and know how to put it into your program.
Programming the Weighted Back Extension
So, where do you put it in your program? I would put it at the tail end of your workout. If you had six movements, maybe it's the fifth or sixth.
And I would do the weighted back extension exercise at higher reps. If you go too low reps, then you're going to lift too much weight, and that could be a problem. So, I'd say even two sets of 10 sounds great, or three sets of 10, maybe two sets of eight. Once you start getting into six reps or less, you might be lifting too much, unless you're trying to advocate for a specific tempo.
And for warmups, try the iron cross.
The Secret to Feeling It in Your Glutes, Not Just Your Back
Now, here's a crucial tip if you're someone who's doing weighted back extensions and thinking, “Oh my god, my back is killing me! I want to do this movement, but it's way too tough for me.” The secret is the form. I show exactly how to do it in my video. (The full version appears in our YouTube channel).
But here's one more recommendation: When you do the exercise, think about squeezing your glutes at the top of every single rep. So, when you're on the machine and you're raising up, don't just get to the top and then go back down. Get to the top, and squeeze your butt.
You can see the proper form for a weighted back extension in my video. But you'll want to include that squeeze.
Once you do that, you'll start to fatigue your glute muscles first. That'll be the first line of fatigue you notice throughout the exercise and the repetitions. I've told people with low back problems who want to do this movement to imagine squeezing their glutes at the top of every rep, and they notice a huge difference in where they feel the fatigue. It might not just be the lower back anymore; it'll be your butt, and hopefully your hamstrings as well.
Not sure if you're ready for weighted back extensions? We've also got a few recommendations with exercises that help eliminate low back pain.
Wrap-Up
The weighted back extension is a great exercise to use for powerlifters, strongmen, or anybody who wants to get stronger. It advocates for hamstring, glute, and low back development because hip extension is the desire of the movement. But because your upper body is moving the most, you'll definitely notice it in your low back more.
Just remember that cue: if you try to squeeze your glutes at the top of every rep, you'll notice a difference in your first line of fatigue. And that'll be primarily your glutes, which is the biggest and strongest muscle that needs to be trained, especially if you're an athlete of any kind.
