Is There A Better Sign Of True Strength Than A Pair Of Thick Lumbar Erectors?
Nothing signifies strength better than a thick pair lumbar erectors.
Often developed after lifting heavy objects off the floor, a strong lower back tells people you take training seriously.
However, as anyone with any experience of lifting weights will tell you, the low back is also one of the most vulnerable parts of the body, and when fatigued, it’s at high risk of injury.
Therefore, targeted training for the spinal erectors is often considered an essential component of any training programme.
Not only does strengthening this muscle group help boost performance in lifts such as the squat and deadlift, but it can help bulletproof the lower back and reduce the occurrence of injuries.
Since the spinal erectors are predominantly composed of slow twitch muscle fibres, they respond well to higher rep training protocols.
Yet, finding optimal ways to train the lower back is not as straightforward as you’d imagine…
Not All Low Back Exercises Are Created Equally
Typically, the lower back is trained with either variations of either the deadlift, good morning, or back extensions…
However, each of these comes with a unique set of problems.
Due to their complexity, higher rep deadlifts are generally not advised for most lifters.
Furthermore, deadlifts generate a lot of fatigue, due to the heavy loads used and the fact they target the whole body. Some lifters may find this interferes with recovery and subsequent training sessions.
One way to solve this issue is to use good morning variations, which train the back without targeting the whole body, or using as heavy loads as the deadlift.
However, in the good morning exercise, the lower back is only trained in the beginning range of motion i.e. the first few degrees of the concentric movement, which is the weakest and most vulnerable position for the lower back.
Higher rep sets can be problematic in this exercise, since fatigue will increase the risk of injury with each repetition.
This issue can be resolved by using the back extension and/or 45 degree back extension, which trains the lower back in the end and middle range positions, respectively.
But the downside to these exercises is that they require a minimum load of the torso.
This makes these exercises a poor choice for anyone either returning from injury, and who can only tolerate light loads, or for someone who does not yet have the tolerance to handle higher volume work with their torso as the minimum weight.
Therefore, what’s needed is an exercise that effectively targets the lower back in the end-range position, and that has the option of using light loads.
Introducing The Single Stack Seated Back Extension
The Single Stack Seated Back Extension is the perfect solution for targeted lower back training protocols.
Now you can safely and effectively train the lower back without having to use heavy loads that tax the whole body, or putting your back in unfavourable positions.
Unlike other seated back extensions machines that exist on the market, at Watson Gym Equipment, we have designed our machine with strong users in mind.
Here are some of the machine’s features: –
- Arched (dome) pad to give peak contraction during the end of the movement
The arched dome at the back of the seat resembles the natural curvature of the lower back, which allows you to create a peach contraction in the lumbar erectors at the end of the movement.
Furthermore, it also prevents lumbar hyperextension i.e. excessive extension that can be injurious for the lower back.
- Adjustable Starting Position
The adjustable start position means you can choose to either work through a full range of motion, or if desired, work solely in the end range.
- 110kg Weight Stack
The 110kg weight stack will be more than enough weight for even the strongest of liters – there’s zero chance of ever running out of weight.
- Compact Design
This won’t take up a lot of space in your training facility.
- Indestructible Design
Ultra heavy duty machine that’s been built to last no matter how frequently it’s used.
- Super Smooth Movement
Just like all our other machines, this has a super smooth movement throughout the whole range, which is essential for not only helping to maintain tension where it’s needed, but also it means you can lift without the risk of any ‘juddering’, which could cause injury in this particular exercise.
The Best Training Tool For Lower Back Health?
Lower back injuries are one of the most debilitating injuries an individual can suffer, and an issue that plagues gyms all over the world.
One of the biggest risk factors for lower back injury isn’t a lack of absolute strength in the muscles that support the lower back, but rather a lack of endurance.
Whilst gym goers often have a complete arsenal of exercises for the anterior core (rectus abdominis and obliques), there are limited options for performing endurance work for the lower back.
Therefore, the Seated Back Extension may help to safeguard against lower back injuries by providing an effective means of building endurance in spinal erectors in individuals who urgently need it..
In addition, it can also be used as a very effective means of rehabilitating the lower back after injury due to the ability to use light loads and overload the muscles in the safest range of the strength curve.
Using The Seated Low Back Extension In Your Training
The Seated Back Extension is best used for higher reps, and positioned towards the end of workouts, after all the main lifts, which require the lower back to be at full strength.
It’s the perfect tool to use in early training phases in order to build up endurance and work tolerance in the lumbar erectors.
As well as performing normal repetitions, you can also use the machine to perform isometric work in the end range position, which may further accelerate complete development of the lower back muscles.
The Watson Guarantee
Now you can have peace of mind when ordering gym equipment.
Watson Gym Equipment is built with longevity in mind.
Unlike other manufacturers who construct machines with a short life expectancy that deteriorates rapidly with frequent use…
Our equipment is built to last, no matter how much it’s used.
As we are so confident our equipment will last you forever, we are more than happy to offer you a lifetime warranty on all framework and a 5 year warranty on all moving parts.
If any part of the machine should ever need fixing or replacing, please feel free to contact us immediately.