Description
Demanding anti-extension movement to strongly strengthen the abdominal strap.
01 · Setup
Set up the movement
- Place the pelvis in slight retroversion and the ribs tucked in.
- Shoulders down, arms active, core locked.
- Start with an range of motion that you control.
- Brace your core to maintain a stable body line.
02 · Execution
Perform the rep
- Move forward slowly, keeping your torso braced.
- Stop before losing lumbar neutrality.
- Come back by contracting your abs strongly without pulling with your lower back.
Technique cue
Go far only if the lower back remains neutral.
Common mistakes- lumbar arch at the end of the range of motion
- return too abrupt
- rising shoulder
- too ambitious scope
- lose the core engagement at the end of the sets
Safety notes
Risks of poor execution
- A loss of core engagement exposes you to significant lumbar overload.