Charles Poliquin, Olympic Coach - What he REALLY said about back extensions

Back extensions are often discussed online as if they are a solution for lower back pain, so I wanted to look at their value from the perspective of a well-renowned coach: Charles Poliquin.

Poliquin was a well-known strength coach who worked with elite and Olympic-level athletes, which is why he is frequently referenced by online influencers and fitness professionals.

Interestingly Poliquin didn’t view back extensions as a miracle exercise and he didn’t present them as a guaranteed fix for lower back problems – unlike some of those quoting him. Instead he viewed back extensions primarily as a strength training tool.

This distinction is important because exercises are often taken out of context online. An exercise that has a place in strength training does not automatically mean it is the best choice for managing pain or rehabilitation. And in fact, it is just one tool among many.

What does a back extension involve?

The type of back extension discussed by Poliquin is typically performed on an incline bench, often around 45 degrees.

The setup involves:

• Positioning the hips or upper thighs against the front pad
• Allowing the torso to hinge forward
• Returning back up through hip extension

One of the reasons Poliquin liked this variation was because it allowed for more range of movement. However, with more range of movement comes the need for better control. Introducing potential risks alongside any potential benefits.

This is something to be aware of as many influencers you come across, will focus on the positives and not give you the whole risk / benefit profile of the exercise.

What are the risks of back extensions?

When performing a back extension it’s vital to avoid poor spinal movement during the exercise.

Poliquin highlighted two potential issues:

Rounding of the spine

At the bottom of the movement it can be easy to allow the spine to round. That’s why it’s important to focus on maintaining a neutral spine position and creating the movement primarily through the hips.

Excessive anterior pelvic tilt

Another thing to be aware of is excessive arching of the lower back resulting into an exaggerated anterior pelvic tilt.

According to Poliquin, this could place additional stress on the lower spine and may contribute to lower back problems.

Poliquin wasn’t saying that the exercise is automatically unsafe, merely highlighting why technique and individual suitability matter.

How should a back extension be performed?

The most important thing to concentrate on when performing a back extension is the hip hinge. Rather than bending through the spine, the entire movement should come from the hips.

This means:

• Maintaining a neutral spine
• Moving through the available range allowed by your hips, hamstrings, hip flexors, and internal and external rotators
• Avoiding forcing a range of movement that your body does not currently allow

The available range of movement will be different for everyone, so the exercise should always be adapted to the individual.

At the top of the movement, Poliquin recommended stopping with the torso roughly parallel to the floor rather than extending all the way back until the body forms a straight line.

Which muscles do back extensions work?

The main muscle group involved in a back extension is the erector spinae, a collection of overlapping muscles that run along different parts of the spine, including the lower back, mid-back, upper back, and neck.

The erector spinae contains a mixture of strength-based fibres - trained more through heavier loads and lower repetitions, and endurance-based fibres - trained more through lighter loads and higher repetitions

Both types of training can have a role but should be built up gradually. The body needs to develop tolerance to the exercise over time rather than jumping straight into high levels of loading.

Are back extensions effective for lower back pain?

Although back extensions are often promoted for lower back pain, Poliquin highlights that they may not be the most effective first choice. That’s because the exercise may not target the lower back in the way many people assume.

According to Poliquin’s approach, the incline back extension places more emphasis on the mid-back portion of the erector spinae rather than specifically the lower back. This distinction matters because the erector spinae covers different regions of the spine and an exercise that trains one area may not necessarily be the best choice for another.

Poliquin suggested reverse hypers as a more appropriate option for targeting the lower part of the back. These involve the legs hanging off the side of the movement and moving from roughly 90 degrees up towards a position parallel with the floor.

Who are back extensions suitable for?

Choosing an exercise simply because it is popular online can lead to the wrong tool being used for the wrong purpose. Back extensions can be effective when they are matched to the right person, the right stage, and the right goal.

In fact, the question here is not whether back extensions are “good” or “bad”. It is whether they are the right exercise for the individual, their goal, and where they currently are in their training or rehabilitation journey.

References

https://www.ironmanmagazine.com/best-back-extensions/#:~:text=With

https://www.ironmanmagazine.com/great-workouts-for-neglected-bodyparts/

https://www.ironmanmagazine.com/sore-subject/?utm_source=chatgpt.com

https://www.ironmanmagazine.com/best-back-extensions/#:~:text=With

https://www.catalystathletics.com/article/1767/The-Back-Extension-Strengthening-the-Back-for-Weightlifting/

https://www.catalystathletics.com/article/1847/AbsBack-What-Does-it-All-Mean/

https://www.catalystathletics.com/article/62/Back-Training-for-Weightlifting/

https://barbend.com/powerlifting-coach-louie-simmons-achievements-and-contributions/

https://archive.t-nation.com/training/question-of-strength-22/