Tip: 45-Degree Back Extension

Go heavy, keep your form tight, and this movement becomes one of the best deadlift assistance exercises.

  • Hips must be forward of the pad. This is a pure hinge maneuver, so make sure your ability to flex and extended from the hips isn't impeded by the pad.
  • Seek maximum range of motion. Go all the way down and all the way up to parallel.
  • Match lifting tempo to resistance curve. As you move through extension, start the concentric rep somewhat slowly, and then accelerate as you move towards full extension to compensate for worsening leverages.
  • Keep your entire spine neutral, including your neck (don't look up as you reach full extension).
Charles Staley is an accomplished strength coach who specializes in helping older athletes reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury free, and in his lifetime best shape. His PRs include a 400-pound squat, 510-pound deadlift, and a 17 chin-up max. Follow Charles Staley on Facebook