Hyperextensions
Dallas Personal Trainer - Probably one of the single most commonly performed exercises in the gym under the supervision of a personal trainer and without a personal trainer as well. However, finding someone performing this exercise correctly and in a manner that is safe for the lower back is like trying to find a needle in a haystack. The value of this exercise is tremendous however, as it has ability to teach a person to pivot at their hips and utilize the massive strength and flexibility potential possessed by the hamstrings and glutes.
Adjust a hyperextension bench to a level that places the top of the pad just far enough below your hips to ensure that neither your hips nor your abdomen touch it when you lean forward.
Cross your arms over your chest and begin to lower your torso under the control of your hamstrings (the muscles on the back of your thighs) by pivoting at your hips. As you lean forward, keep your back straight or slightly arched (not rounded) and your head up. When your hamstrings reach their limit and get a tight stretch, simultaneously tighten your abdominal region, lower your head, and pull yourself up by contracting your hamstrings and glutes (rear end muscles). Bring your upper body back up as high as possible using your glutes and hamstrings only. Do not pull with your lower back muscles at all; simply keep your lower back straight.
If you cannot pull yourself up all the way with your glutes and hamstrings, that is fine. You will get stronger. Just practice the movement correctly and your muscles will gain the ability to do the complete motion over time. However, do not be worried if you feel like your lower back getting a workout...it should be. Your lower back muscles are doing plenty of work stabilizing your spine (keeping it straight) while your glutes and hamstrings are actually pulling your torso up. Your lower back muscles shouldfeel like they are being worked, but they should not feel like they are actually pulling you up. The pulling up should come only from your glutes and hamstrings. Once you have lifted yourself as far as your glutes and hamstrings will take you, lower yourself down smoothly again and before.
Once this exercise becomes too easy to perform for the rep range specified in your workout program, you can begin to hold a weight plate against your chest in your hands as is displayed in the first of the following videos. Once the biggest weight plate becomes too light, you can switch to holding a barbell across the back of your shoulders as is displayed in the second of the following videos.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
Adjust a hyperextension bench to a level that places the top of the pad just far enough below your hips to ensure that neither your hips nor your abdomen touch it when you lean forward.
Cross your arms over your chest and begin to lower your torso under the control of your hamstrings (the muscles on the back of your thighs) by pivoting at your hips. As you lean forward, keep your back straight or slightly arched (not rounded) and your head up. When your hamstrings reach their limit and get a tight stretch, simultaneously tighten your abdominal region, lower your head, and pull yourself up by contracting your hamstrings and glutes (rear end muscles). Bring your upper body back up as high as possible using your glutes and hamstrings only. Do not pull with your lower back muscles at all; simply keep your lower back straight.
If you cannot pull yourself up all the way with your glutes and hamstrings, that is fine. You will get stronger. Just practice the movement correctly and your muscles will gain the ability to do the complete motion over time. However, do not be worried if you feel like your lower back getting a workout...it should be. Your lower back muscles are doing plenty of work stabilizing your spine (keeping it straight) while your glutes and hamstrings are actually pulling your torso up. Your lower back muscles shouldfeel like they are being worked, but they should not feel like they are actually pulling you up. The pulling up should come only from your glutes and hamstrings. Once you have lifted yourself as far as your glutes and hamstrings will take you, lower yourself down smoothly again and before.
Once this exercise becomes too easy to perform for the rep range specified in your workout program, you can begin to hold a weight plate against your chest in your hands as is displayed in the first of the following videos. Once the biggest weight plate becomes too light, you can switch to holding a barbell across the back of your shoulders as is displayed in the second of the following videos.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
Hyperextensions with a Bar |
Hyperextensions with Weight Plate |