Back Hyperextensions

This exercise allows you to place stress on the erector spinae muscles of your lower back without a compression pressure on your spinae vertebrae (as is the case with all forms of deadlifting). Therefore, this movement is the only one that you can do for your lumbar muscles when you have a sore lower back. Also, light hyperextensions are a great exercise to perform in between deadlift and squat workouts to help recover the lower back area.

Hyperextensions place secondary stress on  the hamstring muscles at the backs of your thighs.

How to perform Hyperextensions:

Stand in a hyperextension bench facing towards the large flat pad. Lean forward and place your hips on that pad, allowing your legs to come up to the rear until the backs of your ankles rest beneath the two smaller restraining pads at the rear of the machine. Keeping your legs straight, slide forward until you can comfortably hang your torso straight down from your hips. Place your hands behind your head and neck and hold them in this position throughout the exercise.

Using lower back strength, slowly move your head and shoulders upwards as if performing a reverse sit-up movement. Arch your back at the top of the movement, hold this position for a moment, lower back to the starting point and repeat.

Hyperextensions Start:

Hyperextensions Midpoint:

Breathing technique for Hyperextensions.

Exhale as your torso is raised, inhale as you lower your torso.

Hyperextension exercise tips:

If this exercise becomes too easy you can hold a weight disc behind the neck for extra resistance. Hyperextensions can also be a great way to warm up the lower back before heavy squatting or deadlifting exercises.

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