The partner bench back extension
is a clever and effective way to work the spinal erectors in the lower back. If you don't have access to a specialized machine or angled apparatus, all you need is a bench and an equally motivated workout partner. This exercise is a great way to build strength and stability in the lower back, and it can be easily adapted to suit any fitness level.
The partner bench back extension begins with one partner lying down on the bench, and the other partner standing behind them. The partner lying down should bend their knees and place their feet flat on the bench, and then the standing partner should grab firmly onto their ankles. The standing partner then applies resistance by pulling the ankles away from the body, while the partner on the bench extends their spine as far as possible. As the partner on the bench extends, they should squeeze their glutes and hold the position for a few seconds before slowly returning to the starting position.
Both partners should be mindful of their form throughout the exercise, ensuring that the partner on the bench maintains a neutral spine position. This exercise can be done for a set number of repetitions, or until both partners feel fatigued. The partner bench back extension is a great way to build a strong and stable lower back, and it can be done anywhere, as long as you have a bench and a workout partner.
One way to incorporate the partner bench back extension into workouts is by adding it as an exercise in a lower body or core-focused routine. Here's an example of how it can be incorporated:
1. Warm up: Start with a few minutes of light cardio, such as jogging or jumping jacks, to get your blood flowing and warm up your muscles.
2. Strength training circuit: Perform a circuit of exercises targeting different muscle groups. Include the partner bench back extension as one of the exercises. Here's an example circuit:
- Squats: 3 sets of 12 reps
- Push-ups: 3 sets of 10 reps
- Partner bench back extension: 3 sets of 8-10 reps
- Plank: Hold for 30 seconds to 1 minute
- Lunges: 3 sets of 12 reps on each leg
3. Rest and repeat: Take a short rest period, around 30-60 seconds, between each exercise in the circuit. Once you complete one circuit, rest for 1-2 minutes and then repeat the circuit 2-3 more times.
4. Cool down: Finish your workout with some light stretching exercises for your lower back and core muscles. This will help to prevent muscle soreness and promote flexibility.
Remember to start with a weight or resistance level that challenges you but allows you to maintain proper form. As you progress, you can increase the resistance or the number of repetitions.
Incorporating the partner bench