The Weighted Trunk Extension develops strength in the muscles of the lower back and hips.
It is performed using a bench and a partner.
Figure 14-25 shows the exercise as a Soldier conducts it:
Starting Position
To reach the starting position for the Weighted Trunk Extension, lay in the Prone position on a trunk extension bench with the knees slightly flexed and feet anchored or on the end of a flat bench.
A partner secures the exerciser’s legs at the calves or ankles.
Hold a weight plate against the chest before lowering the upper body toward the ground by flexing at the hips.
This is the starting position.
Movement
From the starting position, raise the upper body to align the trunk with the legs.
When viewed from the side, the body and legs will form a straight line from the head to the heels.
The partner continues to brace the legs throughout the movement.
After a brief pause, reverse the movement lowering the body back down to the starting position.
Check Points
● Always lift a weight that can be controlled throughout the range of motion.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session