The Cal Strength guys uploaded some of their old technique / tip videos (like the Upper Body Stretches & Lower Body Stretches for Weightlifters) to the CalStrength YouTube Channel.
We touched the Arch ups vs Curl ups matter before, but here is the video Glenn Pendlay & Donny Shankle did a few years back.
Personally, I like to do the straight back version at the end of my squat days and the curl up version as a finisher on deadlift / back days.
Straight Back Extension (aka Back Raise):
- no real extension of the back , spine stays in the same place -> works isometric only
Curl Up Back Extension:
- hips locked
- flexing, extending the spine
Greg Everett says about back extensions that they
- can be done every day before and/or after training
- hold weight behind your neck instead of in front of your chest
- alternate between days on which you use resistance and days on which you do the reps unweighted
When / How do you do them?
More: Check out Snatch Grip Back Extensions.
Back Extensions – Straight Back vs Curl Ups is a post by Gregor Winter from All Things Gym.