Long Lever Lying Back Extension
The floor back extension with the arms locked beside the ears in one line with the body; the long lever makes even a short lift hard work.
How to do it
Setup
Face down, legs long, arms straight past the head with the upper arms by the ears, palms down.
Steps
- Lift the chest, head and arms a short way, all in one line.
- Keep the arms by the ears; they never drop forward.
- Lower as one piece and rest the arms on the mat.
Common mistakes
Arms dropping below the ears: that shortens the lever; keep them in line. Legs kicking up to help: the thighs stay on the floor. Snapping up high: a short, smooth lift is the whole exercise.
Breathing
Exhale on the lift, inhale lowering.
