45 Degree Hyper Extensions - Question About Technique

[SDSUsnowboards]

Hi all. I'm a few months into the program. I have only the Starting Strength phone app, which does not discuss this exercise, and the Starting Strength in paper back is on the way via USPS; however, it is my understanding that the program calls for Hypers at some point. I understand that this is a glute exercise, but I am uncertain about what my lower back should be doing.

Specifically, am I to contract my lower back muscles near the hip line in the same manner my abdominal would straighten my torso in a situp? It seems I cannot complete the upward movement without at least some contraction here and I am experiencing lower back pain just above the iliac crest, near the spine, immediately following this exercise and for a time after. I'd appreciate any clarification. Thank you kindly.

[Pete Troupos]

I'm not sure what exercise you're talking about exactly. Where did you read this?

[SDSUsnowboards]

I'm not sure what exercise you're talking about exactly. Where did you read this?

Hi Coach. I am referring to this exercise, and pardon my lousy description.

I've heard for it through various second hand sources (reddit, blogs, and probably on these forums) describing Mark's material in the book (but not in the app). My understanding is that it's an accessory exercise that one might throw in a few weeks in to the novice program.

[Mark Rippetoe]

What are your lifts right now?

[SDSUsnowboards]

What are your lifts right now?

A: squat, bench press, barbell rows (to substitute for cleans until I can find a coach I trust, there is to SS gym in Atlanta yet and, candidly, I dont trust myself to teach it to myself), chinups

B: squat, press, deadlift, back extensions


Thank you for your attention, Mark.

[Mark Rippetoe]

Numbers?

[SDSUsnowboards]

Numbers?

Sorry, I misunderstood.

Squat: 190 lbs
Bench: 135 lbs
Press: 92.5 lbs
Deadlift: 220 lbs with bad form.
Rows: 115
Chinups (body weight)
Back extension: 90 lbs with barbell, as shown by Jeff Nippard

Info to put those numbers in perspective:
I am 5'3' and weight 140 lbs (starting at 132 lbs). I started untrained from a sedentary life. I progressed constantly but slowly in the first 2 months because I was trying to keep my weight the same and eating about 1600 calories per day, swimming, and/or high intensity interval runs daily, before I became more educated, got smarter and stopped doing all of those things. Now I eat something like 2500 calories per day and Im able to eat more each day than the last. Im am still learning everything: the program, form, and how to not be a pussy. Hopefully this info helps put my relatively slower progress in perspective.

[Mark Rippetoe]

It does. Forget the term "45-degree hyperextensions" until you have been training 3 more years.

[SDSUsnowboards]

Thanks Mark. I'll drop it like overly heavy deadlift.