Mike Griffin, the undersecretary of defense for research and engineering, made some worrying admissions about China’s growing military capabilities, and the US’ decline in technological advances.
“Our adversaries have taken advantage of what I have referred to as a holiday for the United States,” Griffin said April 18, 2018, referring to the West’s victory over its communist rivals in the Cold War. The Pentagon official was speaking at a hearing for the Senate Armed Services Subcommittee on Emerging Threats and Capabilities.
“China has understood fully how to be a superpower,” Griffin said. “We gave them the playbook and they are executing.”
One problem discussed was anti-access/area denial through the use of hypersonic weapons— missiles or glide vehicles that fly at mach 5 or above, making them so fast that they can bypass almost all current missile defense systems.
“China has fielded or can field … hypersonic delivery systems for conventional prompt strike than can reach out thousands of kilometers from the Chinese shore, and hold our carrier battle groups or our forward deployed forces … at risk,” he said.
He also added that the US does not have a weapon that can similarly threaten the Chinese, and that the US has no defenses against China’s hypersonic missiles.
(U.S. Air Force graphic)
“We, today, do not have systems which can hold them at risk in a corresponding manner, and we don’t have defenses against those systems,” Griffin said, adding that “should they choose to deploy them we would be, today, at a disadvantage.
The statements echo similar warnings that Griffin told the House Armed Services Committee a day before. In that hearing, Griffin said that hypersonic weapons were “the most significant advance” made by the US’ adversaries.
“We will, with today’s defensive systems, not see these things coming,” he said April 17, 2018.
China has already made huge gains over the US when it comes to hypersonic glide vehicles. Russian President Vladimir Putin has also said that Russia successfully tested an “invincible” hypersonic cruise missile.
Months after Putin’s announcement, the US Air Force awarded Lockheed Martin with a $1 billion contract to create what is calls “hypersonic conventional strike weapon.”
Boeing made a hypersonic vehicle similar to a cruise missile called the X-51 Waverider which first flew in 2010. The device flew mach 5.1 for 6 minutes during one test.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
If you’ve seen any submarine-themed movie, whether it’s Hunt for Red October, the classic Operation Pacific, or Crimson Tide, you understand the severity of an incoming torpedo. Anyone who knows naval history knows that torpedoes are lethal to ships – just look at what they did to the liner Lusitania, the aircraft carrier USS Wasp (CV 7), and a host of other ships.
Back through World War II, the primary way torpedoes did their damage was with a direct hit. The impact of the torpedo on a ship’s hull would drive a firing pin that sets off a warhead. The hope here is that the blast punches a hole in a ship, allowing water to flood in, causing the ship to list to one side or the other and, eventually, capsize. Generally, this approach worked well, but it could take many direct hits to do damage enough to sink a vessel. The Japanese battleship Musashi, for example, took over twenty hits from Mk 13 air-dropped torpedoes before she went down.
This was a problem — as defensive anti-aircraft capability developed, planes launching torpedoes needed to do so from higher altitudes, at faster speeds, and from further away in order to survive. This was not conducive to scoring the many hits you needed to sink the enemy ship.
In fact, with rare exceptions, the only vessels that use heavy anti-ship torpedoes today are submarines. The torpedoes used by planes and ships are often less than 13 inches wide and hold warheads packed with less than 100 pounds of high explosive. They’re not that good against surface ships, but you don’t need much to sink a sub that’s a few hundred feet below the surface of the ocean.
The heavy torpedoes themselves have also evolved, and not just in tracking capabilities.
During World War II, the United States Navy fielded torpedoes equipped with magnetic exploders. However, they didn’t quite work right. With bigger fish to fry and a war to fight, the U.S. Navy simply disabled them and went on fielding functional, contact exploders. These torpedoes helped force Japan’s surrender.
But the magnetic exploder concept wasn’t forgotten after the war — and for good reason: Hitting the hull does some damage, but if you want to really kill a ship, it’s best to break it in two. The best way to do that is to set off the explosion just below a ship. That will damage the ship’s keel in a process called “breaking its back.” Modern torpedoes with magnetic exploders are designed to do exactly that.
You can see what that does to the former USNS Concord (ex-AFS 5) in the video below.
Weeks after a B-1B Lancer bomber from Dyess Air Force Base, Texas, made an emergency landing at Midland International Air and Space Port, officials say they will not disclose details of the incident until the investigation is complete.
“The B-1 aircraft incident is under investigation by the Safety Investigation Board at this time. The specific findings and recommendations of the SIB are protected by the military safety privilege and are not subject to release,” 7th Bomb Wing spokesman Airman River Bruce told Military.com on May 21, 2018.
The incident occurred around 1:30 p.m. local time May 1, 2018. Local media reported at the time the non-nuclear B-1B was not carrying any weapons when it requested to land because of “an engine flameout.” Midland is roughly 150 miles west of Dyess.
In May 2018, images surfaced on Facebook purporting to show a burnt-out engine from the incident, as well as photos from The Associated Press and Midland Reporter-Telegram showing that the B-1B, tail number 86-0109, was missing a ceiling hatch, leading to speculation an in-flight ejection was attempted.
The back ceiling hatch, which hovers over either the offensive or defensive weapons systems officer (WSO), depending on mission set, was open, although all four crew members were shown sitting on the Midland flightline in the photos.
Stairs used to climb in or out of the aircraft in a non-emergency situation were deployed, the photos indicate. There was no sign of an egress rope, which would be used in a fire emergency to climb out one of the top hatches.
Unidentified individuals told the popular Facebook group Air Force Amn/Nco/Snco that a manual ejection from the offensive weapons system officer was attempted, but the ACES II seat did not blow, leading the crew to pursue a landing instead. There has been no official corroboration of that information.
Firefighters were on scene when the B-1 landed, local media photos showed at the time. Dyess officials said the crew was unharmed.
When asked whether the wing is aware of recent photos circulating on social media, Bruce said any information “released through unofficial platforms is not validated information.”
“The SIB’s purpose is to prevent future mishaps or losses and is comprised of experts who investigate the incident and recommend corrective actions if deemed applicable,” he said in a statement.
The heavy, long-range bomber, which has the largest payload in the bomber fleet, is capable of carrying four crew members: pilot, co-pilot, and two back-seat WSOs, also known as wizzos.
The 7th Bomb Wing is responsible for producing combat-ready aircrews in the Air Force’s only B-1B formal training unit.
Dyess is home to the 9th and 28th Bomb Squadrons, as well as the 489th Bomb Group, the Air Force’s only Reserve B-1 unit.
This article originally appeared on Military.com. Follow @military.com on Twitter.
Portsmouth, New Hampshire, holds an annual sailing festival that features all sorts of ships and boats making their way up the Piscataqua River. One of the big attractions at the festival, when they come, are “tall ships,” full-rigged sailing vessels reminiscent of the days of European colonialism — and the pirates who preyed on them.
(U.S. Coast Guard Petty Officer 2nd Class Ryan Keegan)
Of course, with so many ships moving through coastal waters and into river waters, the Coast Guard has a role in ensuring that everyone passes through safely. Coast Guard vessels escort the tall ships for parts of their journeys.
(U.S. Coast Guard Petty Officer 2nd Class Ryan Keegan)
The ships spend a lot of their time providing educational programs to local students and residents, even training selected high school students in crewing the ships.
(U.S. Coast Guard Petty Officer 2nd Class Ryan Keegan)
The fun isn’t just reserved for the students. For between and 0, you can buy a ticket to ride for a short distance and enjoy a few drinks while aboard — you’ll also be treated to the antics of an on-board pirate actor.
(U.S. Coast Guard Petty Officer 2nd Class Ryan Keegan)
The actors playing pirates also do a bit of educating while on shore, but there’s nothing quite like learning about piracy while slightly buzzed on a classic tall ship.
(U.S. Coast Guard Petty Officer 2nd Class Ryan Keegan)
Of course, if the pirates get too crazy, the Coast Guard is always there. Sure, the Revenue Cutter Service didn’t have a perfect record against real-world pirates, and that ship is significantly smaller than the tall ships, but the tall ships lack the cannons of their forebears. If necessary, you can always jump over the side to reach Coasties and safety.
U.S. troops are still ready to “fight tonight” against North Korea despite the indefinite suspension of major military training exercises on the Korean peninsula, Pentagon officials said Tuesday.
Army Gen. Robert Abrams, commander of U.S. Forces Korea and the 28,500 U.S. troops on the peninsula, is confident “that we still have the readiness required to be able to respond to any aggression,” Air Force Lt. Gen. David Allvin told the House Armed Services Committee.
If Abrams “felt like he was not able to achieve the readiness to accomplish the mission for which he was assigned, he would certainly come up voicing that, and we’d be hearing that,” said Allvin, director of strategy, plans and policy for the Pentagon’s Joint Staff. “The overall posture remains strong.”
The large-scale Ulchi Freedom Guardian, Key Resolve and Foal Eagle exercises were suspended in 2018 by President Donald Trump as too costly and “provocative” to North Korean leader Kim Jong Un, who repeatedly branded them as practice for an invasion.
However, Allvin said that readiness has been maintained through more than 270 small-scale exercises with South Korean forces in 2019.
He said U.S. troops had conducted 273 of 309 “planned activities” with the South Koreans last year, giving the combined force the fighting edge to deal with any threat mounted by North Korea.
The readiness of U.S. forces is crucial as diplomatic leverage to maintain prospects for resuming long-stalled negotiations with North Korea on disarmament and denuclearization, said John Rood, the under secretary of Defense for Policy, but he cautioned that Kim’s next steps are impossible to predict.
A top North Korean official last month also threatened that the U.S. would be receiving a “Christmas gift” that the U.S. and regional allies suspected might be the launch of an intercontinental ballistic missile or a resumption of underground nuclear testing, but there was no follow-through.
“We are watching very carefully what they are doing,” Rood said. “We don’t know clearly the reasons why North Korea did not engage in more proactive behavior, which they seemed to be hinting they were planning to do in December.”
To maintain pressure on the North, the U.S. is continuing to ask South Korea to pick up more of the cost for the presence of U.S. troops on the peninsula, he said.
Whether your personal gym goals are to bulk up or slim down, most people find themselves getting stronger the more they workout. Seems pretty straightforward, right? It makes sense that the more reps you do, the stronger you become.
Unfortunately, that’s a freakin’ myth — and you should stop believing it this instant.
Sure, when you first pick up a weight and curl it a few times, you’ll increase the size of your muscle. But, over time, your body will get used to managing the resistance and start moving it around like it’s no big deal. After a while, you’ll notice that the weights you once had trouble lifting aren’t so heavy and your gains have plateaued.
It sucks, but it happens all the time. Fortunately, there is a way to combat this issue and resolve it sooner rather than later.
Observe the glorious gif above. On the surface, it looks like this strong dude is lifting two human beings like it isn’t sh*t — because that’s precisely what he’s doing. The question is, how did he get to that level? The answer is straightforward: The key to gaining strength is to consistently lift heavier weights. Don’t let yourself get comfortable.
When you challenge yourself by lifting heavy weights in a controlled setting, you tear your muscles fibers. When those fibers are rebuilt, they’re made stronger. Your body will adjust to the amount of weight you’re lifting. So, if you don’t up the resistance regularly and challenge yourself, your body won’t understand that it needs to provide more energy to lift the load.
After your lifting session is complete, it’s essential that you take in the proper amount of protein and calories to allow those muscles to heal. After you repeat this process enough times, the weight that felt heavy just a few weeks ago probably doesn’t give you much trouble.
This highlights the importance of a gym philosophy, which states “overload over time.” This means, simply, that you should be gradually increasing the weight load in order to consistently fail toward the end of your sets. Over time, you should remain overloaded. But you should always give yourself the time needed to recover — if you’re going to the gym three to five times a week, diversify your areas of impact. Toss in a lower-body workout between your upper-torso days.
In short: Always challenge yourself and always give yourself time to recover. It’s breaking and rebuilding that makes us strong.
If it weren’t for the Japanese, the Marine Corps’ biggest enemy in the Pacific theater of World War II might well have been the U.S. Army. On at least five occasions, Army commanders were relieved of command for what the Corps deemed was a lack of proper aggression. Those commanders were given the benefit of being relieved by their Army commander. When one brigadier was relieved by his Marine commander, it caused a grudge the branches held on to for years.
Gen. Ralph Smith began World War II with a promotion to brigadier general and a command of American soldiers in the Pacific. With Smith came his experience in previous American conflicts. He served under Gen. John J. Pershing in Mexico, during the Punitive Expedition. He also fought on the Western Front of World War I and was among the first American troops to land in France. He earned two Silver Stars in combat during the Meuse-Argonne Offensive of 1918. His bravery and combat credentials were without question.
When he earned his second star, he also took command of the 27th Infantry Division, an Army unit that was soon folded into the 2nd Marine Division. The new mixed unit formed the V Amphibious Corps under Marine Corps Maj. Gen. Holland M. “Howlin’ Mad” Smith and its target was the Gilbert Islands. The Marines would attack and capture Tarawa while the Army did the same on Makin. The Marine Corps’ Smith thought the Army’s 6,400-plus troops should be able to overwhelm the 400 defenders and 400 laborers who held the reinforced island.
But it didn’t happen as quickly as “Howlin’ Mad” Smith though it should. This would build tensions when it came to take Saipan.
As if Saipan wasn’t tense enough.
On Saipan, the Marines and the Army would fight side-by-side on a dream team that would not be matched until the USA Men’s Olympic Basketball Team in 1992. When the U.S. began its assault on Mt. Tapochau in the middle of the island, the Marines found themselves advancing much further, much faster than their Army counterparts. The soldiers at Mt. Tapochau were tasked with taking an area known as “Hell’s Pocket.” The Army was expected to go into a valley surrounded by hills and cliffs under enemy control.
Now, if terrain is given a nickname by the Americans tasked to take it, that’s a pretty good indication of some intense fighting. But Holland Smith didn’t know that because he hadn’t inspected the terrain. The Army commander devised a plan to split his forces, using one battalion to hold the pocket while the other outflanked the Japanese defenders. Unfortunately, he would not be in command to implement it. It turns out “Howlin’ Mad” Smith was about to live up to his nickname.
The U.S. Army’s 27th Infantry Division marches to the front on Saipan.
With what he saw as a lack of aggression on Makin fresh in his mind, the inability of the Army to advance on Saipan made the Marine Corps’ Maj. Gen. Smith furious. He not only relieved the Army’s Maj. Gen. Smith of command of the Army on Saipan, he ordered Ralph C. Smith off the island. It would be the only time an Army commander would be relieved of command by a superior from another branch, and the Army wouldn’t forget it for years. The firing was so public that Smith could no longer command a unit in the Pacific and spent the rest of the war in Arkansas.
After the war, a panel of inquiry was convened. Known as the Buckner Board, it was staffed entirely by Army brass. When it looked into the Saipan incident, it found that Holland Smith had not looked at the terrain facing the Army on the island and was not in possession of all the facts. The plan hatched by the Army’s Maj. Gen. Smith to take Hell’s Pocket worked, and the Army was able to catch up to the Marines.
All Americans welcome the return of remains from the Korean War.
The July 27, 2018, honorable carry ceremony at Osan Air Base, South Korea, transferred 55 boxes of remains covered by the United Nations flag. Now the work of identification begins.
These remains are presumed to be American, but many other nations fought in the Korean War, and it’s possible the remains may come from one of those nations.
The 1950-1953 Korean War was incredibly violent, with 36,940 Americans killed and another 92,134 wounded. Some 7,699 American service members are listed as unaccounted-for from the conflict.
(U.S. Army photo by Sgt. Lance Alan Schroeder)
The remains will be examined at the Defense POW/MIA Accounting Agency, and experts there will be responsible for identifying the remains. The agency is relatively new — coming into existence in 2015 after the merger of the Joint POW/MIA Accounting Command and the Defense Prisoner of War/Missing Personnel Office.
Many of the fallen service members died in North Korea and were buried by their comrades where they fell. Other U.S. service members were captured and placed in prisoner-of-war camps, where many succumbed to starvation, exposure and torture. Outside those camps are graves of Americans.
The DPAA Laboratory at Hickam Air Force Base, Hawaii, is the first U.S. stop for the recently returned remains. The lab is the largest and most diverse skeletal identification laboratory in the world and is staffed by more than 30 anthropologists, archaeologists and forensic odonatologists, United Nations Command release.
Those experts will sort and examine the remains. In the past, North Korea turned over commingled remains.
The lab experts are painstaking in their examination. The age of the remains — at least 65 years old — will complicate the process. The North Koreans collected the remains, and U.S. investigators will have to do the examination without the forensic information they normally would have, such as the approximate place of the burial and the conditions around it.
Examination of dental charts and mitochondrial DNA will be key technologies used to identifying the remains, and the process may take years to complete, DoD officials said.
Featured image: United Nations Command returned 55 cases of remains from North Korea to Osan Air Base, South Korea, July 27, 2018.
The Coast Guard Cutter Mohawk returned to homeport in Key West Jan. 17 following a 53-day Eastern Pacific counter-drug patrol.
The cutter Mohawk crew successfully interdicted five vessels suspected of illegal narcotics smuggling resulting in the detention of 17 suspected smugglers and the seizure of over 3,000 kilograms of cocaine. The crew also helped free a sea turtle trapped in a life buoy hundreds of miles from shore. They worked alongside an aviation detachment from Helicopter Interdiction Tactical Squadron, and crewmembers from Coast Guard Tactical Law Enforcement Detachment South.
While on patrol, the cutter conducted the first U.S. military vessel port visit to Corinto, Nicaragua in over a decade. The Mohawk crew hosted the Chief of Naval Operations for the Nicaraguan Navy and helped lay the groundwork for future Coast Guard and Naval vessel visits to Corinto for logistics and crew rest. During a port call in Huatulco, Mexico several crewmembers assisted local school children sponsored by the U.S. Embassy’s joint initiative with the Government of Mexico called “Jovenes En Accion” by working with students and community leaders to plant trees in support of a mangrove restoration project in Salina Cruz, Mexico. This area was hit hard by a major earthquake in September 2017.
The cutter Mohawk’s presence in the Eastern Pacific over the last two months directly supports the security of U.S. borders and the safety of its citizens. The Mohawk’s patrol efforts in the region directly impacted international criminal networks by denying them an estimated $100 million worth of profits from interdicted cocaine.
Homeported in Key West, the cutter Mohawk is a 270-foot Famous-class cutter named after the Algonquin tribe of the Iroquoian Indians who lived in the Mohawk Valley of New York. Mohawk’s were known for their camaraderie, determination in battle, and ingenuity for overcoming obstacles, traits which the current crew exemplifies daily. The cutter Mohawk’s motto is “Lifesaver – Enforcer – Defender.” Since commissioning in 1990, its main missions have been maritime law enforcement, search and rescue, and migrant interdiction. While at home port, the crew will continue to work diligently to prepare the cutter to return to sea.
Death’s flag is the flag flying above Old Glory when the nation is in mourning. No, you can’t see it, but at least you’re thinking about it, and that’s the whole point of the American flag being at half mast.
The tradition dates back to the 1612, when the British ship Heart’s Ease arrived in Canada with her captain dead. When it next arrived in London, its Union Jack was at half mast, making room for the invisible flag of death.
The U.S. Navy first observed the custom in 1799 to mark the death of George Washington. The Navy Department ordered U.S. Navy ships to “wear their colours half mast high.” The country would follow suit after that, but no guidelines were given for when and for whom it was appropriate.
Title 4, Chapter 1, Section 7 of the United States Code outlines strict guidelines for flying the U.S. flag, and for lowering it, depending on who died. All Presidents are remembered for thirty days while the current Vice-President, Chief Justice of the Supreme Court, and Speaker of the House get ten days. The Department of Veterans Affairs has a handy quick reference page for flying the flag at half mast, adding “The flag should be briskly run up to the top of the staff before being lowered slowly to the half-staff position.”
President Eisenhower declared structure for lowering the flag in 1954. the President can order the flag lowered to mourn the deaths of other officials and foreign dignitaries as well as to mark tragic events in the history of a nation. And no, President Obama did not order the flag at half mast for Whitney Houston.
The flag was lowered nationally for Pope John Paul II, Neil Armstrong, Rosa Parks, Winston Churchill, Anwar Sadat, Yitzhak Rabin and Nelson Mandela. It was also lowered to mourn the shootings in Virginia Tech, Newtown, Conn., and Charleston, as well as for the Boston Marathon Bombing and the Indian Ocean Tsunami in 2004.
Governors of the states, territories, and the Mayor of Washington, D.C. also have the authority to lower the flags in areas under their jurisdiction.
If you can’t lower you flag because its in a fixed position on the pole, the American Legion advises you to put a black ribbon to the top of the pole.
In the next few weeks, residents of various cities around the country will get to see a pretty awesome sight. The United States Navy’s Blue Angels and the United States Air Force’s Thunderbirds will be carrying out flyovers over selected cities.
Operation America Strong was announced Wednesday by President Donald Trump during his daily press briefings on the coronavirus outbreak. The purpose is to honor the health care workers that have been working tirelessly around the clock at great risk to their own health during the coronavirus outbreak that has closed down much of the country, as well as unite Americans around the world.
Trump said, “I’m excited to announce that in the coming weeks, the Air Force Thunderbirds – are incredible – and the Navy’s Blue Angels, equally incredible, will be performing air shows over America’s major cities. What we’re doing is we’re paying tribute to our front-line health care workers confronting COVID. And it’s really a signal to all Americans to remain vigilant during the outbreak. This is a tribute to them, to our warriors. Because they are equal warriors to those incredible pilots and all of the fighters that we have for the more traditional fights that we win and we win.”
The Thunderbirds have already been flying in honor of health care workers at various locations over the state of Colorado and at the United States Air Force Academy Commencement. Some cities will see one unit or the other, while select cities will get to see a joint flyover.
[instagram https://www.instagram.com/p/B_QQE3LhEuW/?utm_source=ig_embed expand=1]AirshowStuff on Instagram: “Another awesome view of this afternoon’s combined flyby. #Repost @kalibellemk • • • • • • Pensacola Beach, Florida ??????Always proud.…”
The event was an idea of several senior level military officers who think this will be a great way to show the unified resolve of the country.
Even though the news was just announced, several questions have already arisen over if the intended purpose is necessary and if it could cause any issues as most cities are under lock down. Flyovers are expensive endeavors and can cost up to ,000 an hour. However, Pentagon officials have said that these flyovers have already been accounted for in the yearly budget (safe to say, numerous canceled shows have helped)
As for crowds, the Pentagon has stated that these will not be airshows and aim to have flyovers be over areas where crowds can not congregate, although that might be harder to do in reality than on paper.
While set dates have not been announced, a DOD memo did state the cities which have been initially selected to see a flyover.
U.S. Air Force Thunderbirds
San Antonio, TX
Oklahoma City, OK
San Diego, CA
Los Angeles, CA
San Francisco, CA
U.S. Navy Blue Angels
Virginia Beach, VA
Joint Flyover of Both Teams
New York, NY
As dates are set, we will update this list. ‘Merica strong!
It’s in a dark and wet corner of the gym. Half the gym-goers ignore it altogether. The other half use it to torture their spine as if it owes them money.
The back extension machine can be a valuable tool for your training progression. It could also be the reason you’re spending more time at the physical therapist than making gains. This article is going to set you on the path to a strong, resilient, and pain-free posterior chain.
When you look at a back extension machine, is your first thought to lay face down/ass up, or face up/ass down? If you’re ass up, you’re working ass, and if you’re abs up, you’re working abs.
Using the back extension machine to work abs
Though the machine is intended for the back extension exercise (abs down), it is much more commonly used to train abs, and often unsafely and ineffectively.
Here’s the proper way to train your abs on the machine.
The key is to not over-extend the back when doing your “sit-ups” on the back extension machine. This probably runs counter to every single person you’ve ever seen doing this exercise, including many of the athletes at the Crossfit Games. The below video is a great example of proper form.
When used as intended, lying belly down, the back extension machine trains your hamstrings, glutes, and low back. Back extensions are a great supplemental exercise to the squat and the deadlift for developing your posterior chain. The key to all exercises on the back extension machine is to keep a straight (neutral) spine.
Your spinal erectors–those muscles on either side of your lower spine–are designed to work mainly isometrically in these movements. That’s when a muscle contracts to maintain position, rather than to move a part of the body–think planks, not crunches.
In all of the movements that are possible on the back extension machine, the primary purpose is not to actually put the back into extension. If taken literally, the machine is poorly named.
It should be called the hip extension machine, because that’s what you are primarily doing: extending your hips.
The muscles of the back extension.
The back extension works your spinal erectors in the same way that the squat or deadlift does. You are using the spinal erectors to maintain your spinal integrity.
The way to target different levels of your posterior chain is conquered in the setup. Set yourself up for success by properly setting the machine to target the muscles you want. This is where the pad should hit your legs to properly train different muscle groups.
Hamstring focused: low balance point (around mid-thigh)
Glutes focused: middle balance point (just below hip-flexors)
Low back focused: high balance point (hip-flexors on the pad) (not recommended)
In truth, the back extension is not the exercise you actually want to be doing to target your hamstrings specifically. To use the back extension machine for glutes, you want to be doing the glute ham raise. It’s a leg curl using your entire body as the counterweight rather than a machine. It has the benefit of including your glutes and back in the movement as well, which is completely neglected when doing the same movement in a leg-curl machine.
To focus your back extension on the glutes, start by finding the sweet spot on the back extension machine where:
Your hips aren’t too high above the pad.
Your hips aren’t covered by the pad (too low). This forces rounding in the back and takes the glutes out of the equation.
Your feet are splayed out at 45 degrees or further and separated as wide as possible (think the same stance as Parade Rest in drill).
Bret Contreras is the global authority on all things glutes. The guy literally has a Ph.D. in butts (see, kids, you really can be whatever you want to be when you grow up…even an assman.) Below, he takes you through the optimal setup and cadence for the glutes-focused back extension.
As previously mentioned, the back extension machine’s name is a misnomer. You do not want to actually target your low back through repeated flexion and extension of the lumbar (low) spine.
Think of your back like a paper clip. When it is in a neutral position, it’s strong and can easily hold together the first draft of your romance mystery novel. But if you bend it back and forth repeatedly, eventually the stress will cause the paperclip to snap, and your novel will scatter to the winds.
Likewise, repeated unnecessary extension and flexion of the spine can cause similar damage.
Before you claim fear mongering think of it like this…
Sure, we have muscles that can flex and extend the spine, but we also have complex joints like the hips, knees, and ankles that have the strongest and largest muscles of the body attached to them, that provide better range of motion and function than a bent spine ever could.
Why would you want to train a muscle group to do something it is designed to do as a fail safe (extend and flex the spine) when you could instead train the spine to isometrically hold strong while huge and powerful muscles like the glutes and hamstrings allow you to pull a truck, lift a pool table, or deadlift 400 lbs with ease.
U.S. Navy pilots off the coast of Jacksonville, Florida, spotted Unidentified Flying Objects (UFOs) during recent training missions, which has true believers and Space Force enthusiasts grabbing their tinfoil hats and “I told you so” smirks.
But just because the objects aren’t identified (publicly, anyway), that doesn’t necessarily mean they’re extraterrestrial.
So what are they?
Ten bucks says they’re Amazon same-day shipping drones…
If the Navy knows, they’re not saying, but similar sightings in the past have turned out to be tests the pilots weren’t briefed on, foreign aircraft, or “weather balloons.”
Video shot by U.S. fighter pilots on a training mission off the coast of Jacksonville, Florida, is making even skeptics do a double take. The incident gained enough attention to merit a a congressional briefing. On Wednesday, June 19, a group of senators received a classified briefing about the series of encounters.
“Navy officials did indeed meet with interested congressional members and staffers on Wednesday to provide a classified brief on efforts to understand and identify these threats to the safety and security of our aviators,” Joseph Gradisher, spokesman for the Deputy Chief of Naval Operations for Information Warfare, told CNN.
Politico first reported the story, who spoke with the office of Sen. Mark Warner (D-Va.), the vice chairman of the Senate Intelligence Committee. “If naval pilots are running into unexplained interference in the air, that’s a safety concern Senator Warner believes we need to get to the bottom of,” said Warner’s spokesperson, Rachel Cohen.
No one in the Defense Department is saying that the objects were extraterrestrial, and experts emphasize that earthly explanations can generally be found for such incidents. But the objects have gotten the attention of the Navy.https://nyti.ms/2I0QubS