- Situation yourself inside the machine.
- The lower you set the machine, the more emphasis is put on your low-back/spinal erectors.
- At the top, make sure your spine is in a neutral position
- Ribs stacked on top of your pelvis.
- Your back is neither arched or rounded.
- Cross your arms across your chest or behind your head.
- Your legs are passive in this movement.
- No excessive momentum or upper body swaying.
- Slowly let your low back round and descend your torso to the bottom position.
- Don't fall or drop to the bottom.
- This is a controlled movement.
- This is the one exercise you don't want to actively hinge your hips. Keep the stimulus on your spinal erectors.
- Legs and hips are passive.
- At the bottom, slowly raise up without generating momentum from the rest of your body.
- Create the mind-muscle connection of your low back controlling the exercise.
- Your top finished position is neutral spine. Don't arch your back at the top or the starting position.
- The legs are remaining inactive. This is one of the few exercises where you want to stress your low back/spinal erectors.
- Before adding weight, manipulate the tempo of the exercise execution add a new stimulus. This is much safe than progressing holding plates, barbell, DB's, etc...