Hyperextensions and Reverse Hyperextensions Exercise for back

Why are Hyperextensions such an effective low back exercise?

Want to build a strong Lower back? Hyperextensions exercise directly hits the erector spinae muscles building a strong back.

Reverse Hyperextensions was popularized by powerlifting coach Louie Simmons and it considered one of the best exercises {after deadlifts} for lower back and hip muscle strength training.

Purpose - To Build the lower back Spinal erector muscles.

Execution

This exercise is done on an hyperextensions Bench/Roman Chair.

Steps

1. Lie facedown on an Hyperextensions bench and hook your legs under support. Let your body be parallel to the ground.
    
2. Clasp your hands on your chest [ or behind your neck ] and bend down through your waist until you reach a 90 degree bend.
    
3. Return to the start position but avoid extending beyond the body level.
    

Points to Remember

• Exhale while you exert. Its very important to contract the muscles under tension, in this case lower back erectors and hamstrings.
• Avoid hyperextension beyond the body level.
• Keep movement always under control without letting gravity taking you down faster.

Making Hyperextensions difficult.

You can also hold a plate to your chest or behind the head for additional resistance if the exercise becomes easy and you can do a lot of reps.

Related Back Articles

• Back Exercises and Workouts
• Lower Back Strengthening Exercises
• Core Training Exercises

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