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Home » back » Vladislav Rigert & Dmitry Klokov 100kg Weighted Back Extension Holds

Vladislav Rigert & Dmitry Klokov 100kg Weighted Back Extension Holds

February 6, 2014 By Gregor Winter

(Originally posted Jul 5, 2013)

Vladislav Rigert and Dmitry Klokov show a killer isometric posterior chain exercise.

Probably the best plank variation I have seen so far.

Lay sideways on a bench and have a partner (preferably Dmitry) put 50kg plates on your back and legs.

A youtuber translated what Dmitry said:

This exercise activates small muscles around your spine and prevents injuries. Also builds strong back. In the end Klokov says that Vladislav has crazy pulls and beats him in deadlifting exercises, because he’s doing that stuff with up to 100kg.

Name suggestions? Weighted Superman Holds?

Your Suggestions so far:

  • Siberian Seesaw
  • Klokov Cantilevers
  • Tiger Hold (“after Vladislav’s orsum t-shirt!”)
  • Perpendicular Lying Bench Plate Holds
  • Cross-Bench Weighted Plank Hold
  • Weighted Anti-Flexion Back & Leg Holds (boring but descriptive)
  • Kremlin Caterpillar
  • Swole Back Destroyer
  • Russian Holds/Planks
  • Rigid Russian

Update 07.02.2014: Ilya Ilyin does it too.

Update 05.03.2015: Apti Aukhadov recommends it too.

Filed Under: back, Dmitry Klokov, exercises, videos

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. Jre says

    July 4, 2013 at 13:49

    tiger hold…after vladislav’s orsum t-shirt!

  2. nomksa says

    July 4, 2013 at 14:14

    Perpendicular lying bench plate holds.

  3. asexpected says

    July 4, 2013 at 14:20

    Weighted anti-flexion back & leg holds(boring but descriptive).

  4. Thrand says

    July 4, 2013 at 15:28

    Cross-bench weighted plank hold.

  5. kapowkapow says

    July 4, 2013 at 18:50

    Superman dat hoe

  6. CasualLurker says

    July 4, 2013 at 20:56

    hahahahahahaha this is pure GENIUS!!! I vote for either Tiger Hold or for Siberian Seesaw

  7. Jay Blais says

    July 5, 2013 at 04:45

    Kremlin Caterpillar

  8. muhddani says

    July 5, 2013 at 14:56

    Swole back destroyer

  9. JD says

    July 5, 2013 at 17:30

    Russian holds/planks

  10. Andrew Camillo says

    February 7, 2014 at 19:07

    the “Rigid Russian”

  11. Stoney says

    February 7, 2014 at 22:21

    ok guys, i rly love this exercise.. but… what scheme do u prefer? how many reps and how long to hold/pause

    pls help me out w this 🙂

  12. Michael says

    February 12, 2014 at 23:17

    Weighted arch hold.
    This is basically the arch body shape with assistance from weights.

  13. Nicolai Engelstock Mainz says

    February 21, 2014 at 12:14

    Weighted Superman Hold would be the most specific, although it could have a cool nickname as well. I like the “Siberian Seesaw”, even though it doesnt have any relevance to the exercise at all 😀

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