![]() ![]() If you don’t have access to a hyperextension bench at your gym then you can also use a stability ball to carryout the hyperextension exercise. Start with holding a 5kg weight plate with both hands and then build yourself up to say 10kg as you become stronger. You can add additional resistance by holding a weight during the exercise. Hyperextension Bench Exercise Variations Hyperextension bench exercise with weights Keep your toro straight and in line with your thighs and butt. It’s important that your back remains flat throughout the exercise.Īvoid arching your back further once you come back up. The movement needs to be slow and controlled, stop when your back is in line with your thighs to prevent over extending.ĭon’t round your back as you move downwards during this exercise. When performing the motion, don’t get carried away with the speed. Don’t let the pad dig into your stomach otherwise you are positioned incorrectly. If you want, hold the handle bars for support initially when doing this, however once you get accustomed to the movement, do it without.Įnsure the top of your hips meets the top of the thigh pads. If you are performing the hyperextension exercise for the first time, don’t be afraid as you bend over the pad. Use the handle bars for support initially Tense your abs during the exercise motion, they will help you lift your torso back up. This will get your glutes activated and help with any lower back discomfort you might be feeling. Technique & AdjustmentĪs you perform the exercise, you MUST squeeze your Glutes on the way up as you lift your back inline with your thighs. This will also add additional resistance to the overall exercise. To activate these you should put your hands at the back of your neck when doing the hyper-extensions. They help with neck mobility and are important especially if you find yourself looking down at the laptop screen all day. Neck Extensors – The Neck Extensor is a small but key muscle situated at the back of your neck. The hyperextension will wake these up and strengthen them in the process.ģ. These muscles tend to become weak over time if not used, especially with todays digital life style thus affecting other areas of the core and lower back. Hip Extensors – The Hip Extensors get activated when you lift up from a 45 or 90 degree hyperextension and will be specifically felt in the back of your thighs/hamstrings and glutes. it runs up the length of your spine and ends at your skull.īy strengthening this muscle you will improve your posture as it helps maintain the proper curves in your spine.Ģ. The erector spinae consists of small muscles that connect to your pelvis, vertebrae and ribs. It is especially activated as you lift your body weight until parallel to the floor or thighs depending on the 45 or 90 degree hyper extension. Erector Spinae – The Erector Spinae is a key muslce that’s targeted with hyperextensions. Muscles Worked in Hyperextension Bench Exerciseġ. The only difference is the level of resistance due to gravity. The hyper-extension comes in 2 flavours, a 45 degree hyper extension bench (for beginners to intermediate) and a 90 degree hyper extension bench (for intermediate to advanced)īoth achieve the same thing by working out key muscles in the back. It is very common to use the hyperextension bench if you have a weak lower back providing you don’t have any other underlying problems. It specifically isolates the lower back region when working out on it, putting focus solely on this area. Take a slight pause in this position and then slowly raise yourself back up to the starting position so that your back is in a straight line diagonally.Īs you can see, the hyperextension bench is a odd looking piece of apparatus found in most gyms. ![]() Bend at the waist and slowly lower your body towards the ground say around 65-75 degrees.Ĥ. Start with the body in a straight line and cross your arms in front of you.ģ. Then lie on it while positioning your feet firmly on the foot plates and resting your ankles securely against the footpads.Ģ. The first thing to do is to adjust the bench so that the waist is in line with the top of the pad. This is how you do the hyperextension bench exercise:ġ. I had seen it at my local gym for years, however I had never actually seen it get much use, nor did I actually know what it was for. The hyperextension bench was one of the key pieces of gym equipment that really excelled my lower back strength since using it. ![]() This exercise was the true game changer for me and I haven’t looked back since… However, in my view, the benefits of this exercise is greatly exceeded when you use a hyper extension bench. ![]() You may have seen hyperextensions being performed on the floor using just bodyweight. ![]()
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