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Hyperextensions - Back Extensions
The hyperextension, also known as back
extension, is a bodyweight exercise for the
lower back, where you lock your legs in a hyperextension machine
and raise your upper
until legs and trunk are in one line. Hyperextension are good for
everybody who wants
to work the lower back muscles on a normal basis. If you prefer heavier
exercises,
I recommend deadlifts, wich are appropriate for maximum strength
development and
muscle volume. However, especially those with back problems and people
with weak
back muscles should stick with hyperextensions.
Find more back exercises at weight
training main.
Technical description: Hyperextensions - Back Extensions
- Lie on a hyperextension machine and put your heels
under the foot pads.
Make sure the thigh pad is NOT right under your hips.
You should be able to raise and lower your upper body without restriction.
Move forward a little, so that the front edge of the thigh pad is slightly
behind hip
level and then put your hands behind the head or cross your arms in
front of the chest.
Start with your head down and your upper body totally extended.
You can hollow your back SLIGHTLY, but you should never round your
back.
This is an exercise for the lower back muscles and not a test for the
softness of your
intervertebral discs.
- Slowly raise your
trunk until your upper body and your legs are in one line.
Exhale slowly
and concentrated.
Make sure your back stays straight, don`t round your back.
You can slightly hollow your back, but be careful !
Over arching the back is just as bad as rounding.
- Stop and then bend down again.
Move down slowly and inhale at the same time.
Keep your spine straight during the entire exercise.
Stop shortly before you reach vertical level and then move up again.
Don´t let your upper body hang or rest at the lowest position.
Keep in mind that your back muscles should stay under contraction
during the
entire movement. If you go past vertical level, your back muscles
will relax automatically.
Trainer advice: Hyperextensions - Back Extensions
- Reasons why you shouldn´t
move down too far are:
1) You will round your back
2) You will create momentum
3) You might pinch a nerve when you swing back up and your lower back muscles
catch
the weight of your upper body.
- If you want to make your hyperextension heavier,
hold a plate with crossed arms
in front of your chest.
Related instructions: Hyperextensions - Back Extensions
Videos: Hyperextensions - Back Extensions
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