Exercise Analysis

• When you do this exercise, it is important to have your spine rounded before you begin the upward extension movement. This will stretch the muscles and provide for a stronger contraction. It will also allow for a good stretch of the spine when the vertebrae and discs are pulled apart from a compressed state. Thus, when you rise up, you develop the muscles through a full range of motion. This is especially important in rehabilitation. 
• Back raises, and even hyperextensions, have been criticized as being dangerous because of the arching of the spine. However, it is important to understand that the arched position is normal - a healthy, strong spine is arched (neutral position) in the lumbar area. Problems occur only when the arching is excessive without muscle control, or when your spine is kept in a flexed position most of
  the time.
• Even more importantly, if you keep your legs straight throughout the entire execution of this exercise, it is impossible to arch (hyperextend) your spine excessively. In the arching that occurs, the muscles are responsible for the action and they hold the spine in place to prevent injury.
• When you execute the back raise, it is extremely important to have your pelvic girdle situated on the seat of the Glute-Ham-Back machine. Your navel should be in line with the far front edge of the seat. Beware of the Roman chair or hyperextension benches that are often used for execution of the so-called back raise mainly because it is very difficult, if not impossible, to assume the
  correct position on them.
• In this exercise, keep in mind that when your feet are in place, your pelvis is on the seat. For most people, this is not possible when they use a Roman chair or many other Glute ham machines. In both of these pieces of equipment the length of the machine cannot be adjusted to properly position the pelvis. When using the Roman chair it is necessary to place the calves under the leg (foot) retainers, which causes pain in the muscles.