There was a pretty good article in a recent “Flex” that recommended 30 rep sets for hyperextensions. The idea is to really hit the erector/glute/upper ham “chain” for greater (and more balanced) development. It went something like this:1)CURL your torso up and back as far as you can, squeezing out a peak contraction in your erectors at the top.(10reps).2)Engage the upper hamstrings by pulling with the back of your heels against the bar that your feet are hooked under (second ten reps).3)Get your glutes involved by contracting them and driving your hips into the bench/pad. I thought it was pretty good. Your thoughts?
I strongly disagree with the first sets. Everything I have read cautions against going up too high.
I do agree that you can target your hams or glutes depending on how you perform the exercise.
Personally, I think reversing the exercise and doing reverse hypers for high reps (bodyweight only) is much more useful since it works the whole posterior chain.
I have to agree. A little Kin to shed some light:
When repeated hyperextensions are performed (as recommended in the first part of the exercise), a "jamming of the posterior facet joints of the Lumbar spine result. Because these joints are synovial joints, they have a capsule that surrounds each individual facet joint. The repeated jamming can cause an inflammation of these joints called synovitis. It’s the same idea as bursitis. I’ve been taught that extreme hyperextension should never be performed. IMHO, Reverse hypers are the way.
I’ve always used good mornings and deadlifts for the lower back. In most exercises it’s role is isometric contraction for stabilizing. That’s why I train it heavy using the deads. What’s the benefit of doing hyperextensions for strength. Same for abs, you need to get them strong.
wait, I can hear spines compressing in 14 year old flex readers as I sit here. I never thought it was a good idea to compress the spine, just my opinion. peace
…okay guys…the Lion has gone brain dead on this one…explain execution of the “Reverse Hyper”…also; BigRob…the idea of synovitis caused by jamming the posterior facets makes sense…thanks! Mufasa…
What I don’t get is…is this true for the cervical area also?? If so why does everybody seem to think neck bridges are a godsend. I haven’t done them and probably won’t so I don’t know…don’t want to know!!
That exercise has been around since the 70’s. It’s called the glute-gastroc raise. It’s awesome for sprinters & all athletes!
Okay Mufasa, the reverse hyper is an easy one to perform. You obviously have access to a hyperextension chair, correct? Normally, you put your feet under the foot pads and then your torso on the larger pad and bend your body down, right? Okay, for the reverse hyper, just turn around. So now, your arms are holding onto the foot pads, and your legs are hanging off the end of the larger pad. You will start with your legs hanging off the pad facing straight down to the ground. Hold onto the pad tight with your arms/hands, and raise your legs up. It’s just like a hyperextension performed the opposite way. I think there may be a picture of it in Coach Davies’ “Renegade Training” article. Check it out!
Thanks, Big Dogg…got it…and it’s execution. When, and how, do you fit Reverse Hypers in your workouts? Some say back day…some say leg day. Also, about how many reps and sets? Mufasa
Thanks, Mufasa, for asking “how to do it” with the reverse hypers. I was hoping somebody else would ask.
T-Rev, parading his ignorance since I don't know when.
Mufasa, as you may know, I’ve been doing it Renegade style for a while. I did take a three-week break recently but was doing a Westside style workout during that time. You’ll notice that with Renegade training, back and legs are trained on the same day, and it’s done twice a week. So that’s when we do it. Otherwise, I would suggest doing them on a leg day (preferably hamstrings), as they are a great lower back, glute and hamstring movement. Since you are working with bodyweight (unless you have a reverse hyper machine), I would do 3-4 sets of 15-25 reps. I started out doing three sets of 15. I progressed each workout and now do 3-4 sets of 25 reps usually with short rest periods or while doing a circuit with other exercises. Once 25 reps is easy, I’ll go for 30 reps or I’ll do the movement much slower on the way up and down. Tear it up my man!