Reverse Hyper Extensions?

[diemde]

Does anyone do Reverse Hyper Extensions (http://www.exrx.net/WeightExercises/GluteusMaximus/WtReverseHyperextension.html)? I'm just learning them and I don't feel like they are doing anything for me. Any tips? Is there something else I can do that gives the same benefit? I'm logging in my gym log if you want to see what I've been doing. Thanks for the help!

[kwikdriver]

That's an ... interesting movement. I suspect it's meant for people who are unable, for whatever reasons, to do regular hyperextensions, since it works pretty much the same muscle groups, but is easier to do than hyperextensions if you have a heavy torso.

If you already have well developed glutes and spinal erector muscles, these don't look very challenging, as all you're lifting is your legs.

Other movements that work the same things are, of course, hyperextensions, dead lifts, and a particularly gruesome exercise I don't recommend to anyone called "Good mornings."

If you can't do regular hyperextensions, and don't want to do deadlifts, I'd suggest sticking to these things but perhaps adding weights to your legs to make it more challenging.

[diemde]

Thanks Kwikdriver. I haven't tried hyper extensions, but my torso is still pretty heavy and out of balance with my extremities. I don't know if I could do them just yet. I tried deadlifts awhile back and hated them. They just felt so uncomfortable. I'm sure at some point I should try them again. <sigh>

I'll try adding some weight to the reverse ones and see if that makes a difference. Thanks for your input.

[kwikdriver]

A couple of things I didn't mention is that if you're using a rowing machine, or doing seated rows, it works your lower back as well. Also, some gyms have hyperextension machines where there's a weight stack that provides resistance instead of your body weight. Often, the stack isn't very big though, so you might run into the same problem you already have: not enough weight to really make it a challenge for you.

Best wishes.

[diemde]

Thanks for the add'l info. I asked the PT at the gym about these. He said the reverse hyper extensions are more of a theraputic activity for people who sit all day at desk jobs (which I do). He says it moves the spinal fluid and that tends to help with the lower back. I'll do them while I work with him, but I'm still not convinced. He did say that most people don't like adding the weight on when they try that (I haven't done that yet).

[kbfunTH]

diemde - How long have you been doing the reverse hypers and what are you 'expecting' them to do for you. Do you have a specific goal in mind?

[diemde]

I just started doing them a couple of weeks ago. I don't have any goals for this specific exercise. The PT recommended I do it. My goal is to build muscle and lose fat. Right now I'm focusing on building muscle, but in a few weeks I'll shift gears and focus on losing fat.

[kbfunTH]

Doing various types of deadlifts and some windmills with some good morning stretches thrown in would yield results that are more in line with your goal of building muscle.

You can keep the reverse hypers too, but I wouldn't be giving them the main focus all the time. I would cycle them in and out every couple of months.

[Bigdaddy99]

It's too bad you don't like deadlifts because they should be a key exercise in any strength training program. There are basic power movements that should be incorporated into any strength training program, these are:

Squat
Deadlift
Bench Press

These three exercises should form the base to any strength training program.

[kbfunTH]

Squat
Deadlift
Bench Press

These three exercises should form the base to any strength training program.

Very good exercises! I would opt for the side/bent press or a clean and press over the bench press though. Bench press is a great exercise (which I'm doing a lot of right now), but not near as functional (for everyday life) unless you are an NFL lineman.

[Bigdaddy99]

Hi kbfun,

No doubt that the clean and press is a great exercise for building overall strength and vascularity, but, even though this is the advanced forum, I wouldn't recommend that exercise to someone unless I knew their training history, what they have done in the past and get to know what they are capable of doing today.

Here's the steps for clean and press:

Beginning Position
• Assume a shoulder-width stance, knees inside arms.
• Position feet flat on floor.
• Grasp bar with a closed, pronated grip.
• Grip should be slightly wider than shoulder-width.
• Squat down next to bar, heels on floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position shoulders over or slightly ahead of the bar. Establish a flat back posture.


Upward Movement Phase: First Pull
• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.


Upward Movement Phase: Transition (Scoop)
• Thrust hips forward and continue pulling until the knees are under the bar.
• Keep feet flat.
• Torso should be nearly vertical and erect.
• Keep shoulders positioned directly over the bar.
• Keep elbows fully extended.


Upward Movement Phase: Second Pull
• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.
• At maximum shoulder elevation, flex and pull with the arms
• Keep elbows high during pull; keep them over the wrists.
• Pull bar as high as possible.

Catch
• Rotate elbows around and under the bar.
• Hyperextend the wrists as the elbows move under the bar.
• Point elbows forward or slightly up.
• Rack the bar across the front of the shoulders.
• Keep torso erect.
• Flex hips and knees to absorb the weight of the bar.

Overhead Press
• Without moving your feet, press the bar overhead.
• The barbell is to be pressed evenly in a continuous movement to arms length overhead.
• During the Press, the trunk may be inclined backwards to any extent, but the legs must remain braced and there must be no movement of the feet.

Downward Movement Phase
• Lower bar slowly and under control to top of thighs.
• Flex hips and knees as bar lands on thighs.
• Squat down toward floor.
• Maintain erect torso position.
• Keep bar close to shins.
• Place bar on the floor.

Breathing
• Inhale before the first pull of the first repetition.
• Hold breath until second pull.
• Exhale through the sticking point (shrug) of the second pull.
• Inhale during the downward movement phase of succeeding repetitions.


Very demanding, very rewarding if done properly.

[kbfunTH]

Hi kbfun,

I wouldn't recommend that exercise to someone unless I knew their training history, what they have done in the past and get to know what they are capable of doing today.

Very demanding, very rewarding if done properly.

Very true. I was just speaking in a general since.