Back extensions don't train your spinal erectors. Back extensions may be the greatest fallacy in training, at least when it comes to the way they're commonly applied. Often prescribed as a means to build the spinal erectors, the training rationale attempts a parallel between the spinal erectors and the core 4 ab musculature. This proposition claims that a heavy axial load will allow an athlete to squeeze their spine erectors in an isometric mechanic, not dissimilar to core bracing. In reality, it doesn't work this way. It's just not possible to contract your spinal erectors voluntarily. Deep spine muscles can only contract reactively. The muscles of the deep spine are innervated in a significantly different way from other muscles. While regular muscles receive input as voluntary movement signals from the brain, the deep spine muscles only receive input as sensory feedback directly from the spine. This means that the deep spine muscles are purely reactive, they contract only when the foregoing sensory feedback mechanism receives a relevant signal. Training relies on forcing reactive contraction through orienting the spine and synergistic musculature in such a way that forces sensory feedback to be supplied as input to the erector neural pathway. Three strategies are effective: isometrics (holding a neutral spine against a consistent perpendicular force), synergist disadvantage (deliberately orienting muscles that typically buffer spinal forces in positions of mechanical disadvantage), and segmentation (extending the spine against an external load vertebrae-by-vertebrae). Heavy hinge exercises like RDLs and barbell rows apply the isometric strategy effectively.
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