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 per...

In this tutorial, I am discussing and demonstrating the use of a kettle bell to perform a favourite dynamic core exercise for strength and stability.

What do we mean by dynamic core exercise?

Traditionally, workouts involve static exercises, allowing us to work on only one, or at least a limited number of muscle groups at the same time. Dynamic core exercises use movement patterns that engage multiple muscle groups simultaneously offering a much more efficient and effective way to train core muscles for strength and stability.

How to perform this dynamic core exercise for strength and stability?

As you’ll see in the video, this exercise involves moving the kettle bell around the body. This is known as ‘around the world’.

When you’re performing this, you’re aiming for a sort of anti-rotation movement, so you're trying to keep the body nice and solid and let your arms do the work.

You’ll feel that each position of the rotation is working the different muscles in slightly differen...