5 Of My Top Anti-Extension Core Exercises

Here are 5 of my top anti-extension core exercises. I could have included MANY more! So stay tuned for follow up articles. If you are unfamiliar with the term anti-extension, anti-extension involves any type of movement where you must resist the extension or arching of your lower back.

#1) Dead Bugs With Wall Press

This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

Lie on the floor, and so your head is relatively close to a wall. Figure out what distance works and feels best for you. Your head, torso, and hips should be in a stacked position.

Lift your head and neck so they are several inches above the floor, or you may keep your head on the floor (as in this video). Keep your chin tucked, and neck in a neutral position.

Keep your elbows relatively bent, and press your hands backwards into the wall. Maintain this pressure for the duration of the exercise.

Fully extend your knees, or keep them bent at 90 degrees. For most people, I recommend starting out at 90 degrees.

Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).

Now contract your core muscles, steadily exhale through your teeth, slowly lower your leg towards the floor, and to a range where you are able to maintain proper form.

Return your leg to the starting position. Reset and repeat using the opposite leg.

⁣When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.

For the duration of the exercise, keep your non-moving leg in a fixed position.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

#2) Hollow Body + Single Arm Bottoms-Up Kettlebell Presses

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility, and grip.⁣ ⁣⁣⁣⁣⁣This exercise is also extremely anti-rotational in nature.⁣⁣⁣

Coaching Tips: ⁣

Lie on the floor. Your head, torso, and hips should be in a stacked position. Tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).

Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).⁣⁣⁣⁣⁣⁣ ⁣⁣⁣ ⁣

Grab onto a kettlebell by the horn, and so it’s in a bottoms-up position.⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

Slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. Maintain this position for the duration of the exercise.⁣⁣⁣ ⁣ ⁣⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).⁣⁣⁣ ⁣⁣⁣ ⁣⁣

Now perform a single arm press. ⁣⁣⁣ ⁣⁣

⁣⁣⁣⁣⁣⁣⁣Gain a moment of control when you are in the top position, and then return the kettlebell to the starting position with control. ⁣⁣⁣Stop before your arm touches the floor.

⁣⁣In the bottom position, do not allow your elbow to flare out. It should remain at about a 45-60 degree angle with your body.⁣⁣⁣ ⁣⁣ ⁣⁣⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

For the duration of the exercise, keep your core muscles braced (360 degree brace). ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

In terms ⁣of breathing, do what works and feels best for you. ⁣⁣⁣⁣

#3) Body Saws

This exercise strengthens the serratus, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. ⁣ You may use slider pads, towels, etc.⁣⁣

Coaching Tips:

Place each foot on a slider pad/towel.

Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Use the muscles in your shoulders and around your shoulder blades and press your body backwards. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and pull your body forward, and return to the starting position.

Do not keep your shoulder blades pinned. They are meant to move.

For the duration of the exercise, do not allow your shoulders to shrug, and do not sink down into your shoulders. Press your body towards the ceiling.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

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#4) Single Leg Isometric Glute Bridge + Leg And Weight Lowering

This exercise strengthens the glutes, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. ⁣

Coaching Tips:

Hold a weight in both hands and extend your arms so they are above your chest. ⁣ ⁣

Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. Fully extend the other leg. ⁣

Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise. ⁣⁣ ⁣⁣⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt). ⁣

Now slowly lower your leg and arms/the weight towards the floor, and to a range where you are able to maintain proper form.⁣⁣⁣ ⁣⁣⁣

⁣When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

⁣For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). ⁣⁣⁣ ⁣

In terms of breathing, do what works and feels best for you.

#5) Tall Kneeling Landmine Presses + Band Resistance

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility, and upper body strength.

Coaching Tips:

Set up a barbell so it is lengthwise, and is in line with the center of your body. You may use a landmine attachment, but this isn’t necessary. ⁣⁣⁣ ⁣

Attach a resistance band around the top portion of a barbell and kneel on the band. There should be resistance in the band for 100% of the exercise.

Grab onto the top portion of the barbell with both hands.

Get into a tall kneeling stance. Place your knees so they are approximately hip to shoulder width apart, and have a very slight forward lean in your torso. Your head, torso and hips should be in a stacked position.⁣ ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt), and squeeze your glutes. ⁣ ⁣

Now extend your elbows and press the barbell away from your body.

Once you hit your full range (a range where you are able to maintain proper form), perform the reverse movement and return the starting position. Stop when your upper arms come into contact with your torso. ⁣ ⁣

Do not keep your shoulder blades pinned. They are meant to move.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.