I am a man with a mortgage which means I cannot afford a reverse-hyper or GHR as yet. I have a low-pulley so, I sub them for GHR’s. For reverse hypers I have an old style kitchen table that I use my swiss ball on. I use my ass box to mount the ball then grip the edges of the table to perform the movement.
Some of my dismounts have been spectacular to say the least!!
Has anyone out there ever performed them this way?
I have only seen them performed in the picture on the westside site so I am not sure if what I am doing is correct.
I seem to get a good stretch over the ball…I think if I can set up some tension with bands I’ll be much better off.
Also…what other work is best for isolating the backside for strength aside from what I am doing??
Thanks…and, sorry for being such a long winded f.cker
HI Jimmy,
I perform my reverse hyper in a similar fashion.
Swissball on Flat bench, grip the side and go. I used tubing for resitance.
I loop the tubing around the base of the bench and attach it to my ankles.
The only thing I find hard to perform is with a lower rep scheme. I find it works good for higher reps (20-25)
One t-mag reader also did them one-legged. Attach one leg to top pulleyand pull down. I’ve never tried them like that since people look a me with a glazed enough look as it is.
I perform reverse hypers with a swiss ball. I place the ball on a flat bench. Try to keep you legs straight to get the most out of it.
As for GHR, I haven’t done with a low pulley but I tried something that was mentioned here under the tips section. While doing Hyperextensions/back extensions, put one leg above the support while keeping the other one under. You’ll get a great hamstring stretch, kinda like GHR but not the same thing.
I would love to hear what other folks have to say about this.
If you have a power rack, it is very easy to build an attachment for reverse hypers. It should mount on top of the safety rods. I have seen them where you would be laying across the rack. However, since my PowerTec rack has the low pulley in the middle, I plan to build mine so that I will be facing the cable tower when laying and will be able to hook the low cable to my feet. If you have a power rack an attachment like this should be very easy to build.