(Originally Posted Jul 1st, 2013)
Meanwhile in Russia …
Let’s train some “Backceps”!
Dmitry Klokov shows you one of the most basic, yet most useful back assistance exercise.
Hyperextensions with 80kg using a pommel horse and wall bars.
Update: You can also try the Lying version Apti Aukhadov shows here.
More: check out previous Back Extension/ Back Raise posts.
Update: Another video.
Update: … and another video. This time from Maksim Mironov.
Update: Apti Aukhadov does Back Extensions with 50kg x15
Update 05.05.2015: These are also a staple exercise in China.
One of the most frequently asked questions we receive is 'what does Lu Xiaojun do for his back development?' During his tour he replied that weighted back extensions were a staple for development and strength but with a modification: after doing a set of 10 reps he would end the set with a 30 second static hold on the last rep, focusing on contracting his abs and pushing against the bar with his erectors (as shown by the lifter in this video) . He told participants that he does this with 50kg for 4-5 sets at the end of his sessions 1-2 times per week. We are calling this the Xiaojun Challenge and the first person to submit a video with 50kg for one set to [email protected] will get a free Ma Strength t-shirt! Start with an empty bar and see how far you can go! #mastrength #backextension #chineseweightlifting #luxiaojun #strength #olylifting #weightlifting #olympicweightlifting