The erector spinae is another often-misunderstood muscle. The spinal erectors are thought of as the “lower back” muscles. However, the spinal erectors travel the length of the entire spine. The upper fibers tuck under the latissimus dorsi and trapezius, and therefore are not visible to the naked eye.
- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
45° Back Extension
- Position your thighs on the padding and hook your feet on the platform supports.
- Keeping your back straight, slowly bend at your waist until your legs and back are at a 45° angle.
- Slowly raise your body to the starting position.
- Stand with your feet shoulder width apart, shifting one foot behind you. Hold the kettlebell in both hands in front of your thighs.
- Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees and keep your back straight.
- Return to the upright position and repeat.
- Stand with your feet slightly wider than shoulder width apart holding the kettlebell between your legs, with your knees slightly bent.
- Keeping your back straight, swing the kettlebell upwards until the kettlebell is level with your chest and carefully lower.