Anti extension träning

By: Mike MacLeod
OTA/PTA, DTS Level 1, Nutrition & Weight Loss Certification, Agatsu Strength & Speed Specialist 

Anti-extension Defined

The &#;anti-extension&#; category of core training consists of any exercise where you&#;re actively resisting extension at the lumbar spine. These exercises are great for developing stability at the core, lumbar spine, and pelvis. If you&#;re doing them right they&#;ll really tax your external obliques, along with your rectus abdominus to some extent. 

Lumbar Flexion Defined

Flexion is the anatomical name for forward bending. When treating back pain, many spine specialists encourage exercises to strengthen the muscles that act to bring the spine into flexion. In the lower back, approximately 50% of flexion occurs at the hips and 50% occurs at the lower spine.

Promoting core stability is a primary method in reducing the risk of injury and improving athletic performance, whether through flexion, extension, rotation or a combination of anti-movements. 

Improving core stability will also help to reduce injuries in our daily activities. Core stability training can ensure proper bracing during loaded exercis

  • anti extension träning

    • 5 Best Anti-Extension Core Exercises You Should Be Doing

    When you hear "core training," the first thing that most likely comes to mind is sit-ups, crunches, and six-pack abs. Yes, that is part of the equation, but a strong core goes beyond that. Believe it or not, your lower back is also part of your core.

    Anti-extension exercises are one of the most important yet overlooked aspects of core training. Anti-extension training can help prevent your lower back from overarching, which is vital for preventing injury.

    In this article, we'll examine anti-extension, muscles worked, benefits, and our favorite anti-extension exercises plus how to incorporate them into your training regimen for a bulletproof core.

    What Is Anti-Extension?

    As mentioned briefly above, anti-extension is your core's ability to resist excessive arching (extension) of your lumbar spine (lower back). Have you ever got into a push-up position and your hips sagged down? That's considered extension. Anti-extension muscles allow you to keep your hips in a straight line with the rest of your body. Maintaining a neutral spine helps prevent possible injury, especially when it comes to other exercises with heavy loa

    Looking for a core that not only looks good but functions well, whether your a regular Joe or an athlete? Of course you are, because we all are.

    What&#;s the most important function of the core? I would argue it&#;s the ability of the anterior core to prevent extension of the lumbar spine. It&#;s crucial for both everyday life, idrott performance, and just feeling strong and healthy. How do you train anti-extension? Through this safe an effective progression that will not only allow you to improve your core strength but keep you from wrecking havoc on your back.

    1. Front Plank: Everyone should be able to perform a perfect front plank for seconds. What&#;s perfect? Your body should be a straight line, looking like you are standing. Core, glutes and quads tight.

    2. Push Up Taps: Now with the body in a push up position, tap one hand to the opposite shoulder in a slow and controlled manner without the hips/lumbar spine moving. We have now added a small amount of anti-rotation to our anti-extension exercise, making it more difficult. Remember, the slower the better.

    3. Ball Rollout: Begin tall with the glutes and core tight with your hands on the ball. With your toes digging i