5X5 clarification

[FORTUNE]

hello started 5x5 a few weeks ago going well,

havent been sure about the hypers? are these the pu55y nautilus machine that does like a fake deadlift?

reverse hypers?
wtf? this is listed in madcow's excel file on mondays of the 5x5 intermediate.

thanks for clarification, i read through a lot but missed the video/diagram of this excercise.

says: "2 Sets of Weighted Hypers" in the intermediate excel download from madcows training site.

thanks all

 

[donny43]

Reverse hypers and hypers are two different excersises.
Revese hypers is performed on a special machine where you lay down on your stomach with your hips hanging over the edge at 90 degrees. You then lift your ankles with weights attatched until you body is horizontal. You then lower your legs "decompressing" the spine. This is one of the best if not hte best lower back excercises. It also works the glutes and hammies and is used predominantly in powerlifting circles and for rehab of lumbar injuries. There is alot of belief that a Glute ham machine coupled with a reverse hyper is the ultimate movements for hamstring develpement.(Also including the dead and atf squat)
Hyperextensions is the same movement but the other end of your body moves ie Your legs are held in position and you bend from your waist lowering your head and then reverse the movement.

 

[blut wump]

You don't need any special machine for reverse hypers. You just need something which supports your torso while allowing your legs to droop. A couple of planks or a very high table would do the trick. You can even do them on a Swiss ball with a bit of imagination and a lot of forward tilt.

 

[Madcow2]

http://www.pfc-fitness.com/index.cf...Group/Commercial Fitness/desc/Hyper Bench.htm

Hypers - there is also a 45 degree version. You are bending at the waist and raising back up - all torso. Start without weight. Sort of like the inverse of a situp. but without crunching yourself up

 

[djeclipse]

http://www.pfc-fitness.com/index.cf...Group/Commercial Fitness/desc/Hyper Bench.htm

Hypers - there is also a 45 degree version. You are bending at the waist and raising back up - all torso. Start without weight. Sort of like the inverse of a situp. but without crunching yourself up

The one at my gym is at 45deg, Is that better or worse for the Hyper then the typical style hyper?

 

[Madcow2]

Gravity is the tension factor, peak tension is when the arm (torso) is parallel to the floor or weight is at the longest distance from the joint and perpendicular to the force - not a physics expert, just thinking it out.
45 degrees = tension at all angles with peak in middle of ROM
90 degrees = zero tension at very bottom and peak at top of ROM

To a degree it depends on what you want. For my own purpose and that of rehab/prehab I really value the 45 degree bench. I feel I can lock my hips in place better and open the lower back so to speak to train that crucial area of the waist that is tightly protected in a heavy arch-maintained lift. For this purpose there wouldn't be a lot of weight or speed applied. Just a lot of focus at the bottom portion of the movement and getting the feeling of the hips displacing and lower back opening up to engage this area. It's been helpful to me for that purpose anyway, just because there is tension at the bottom, whereas it probably doesn't matter too much otherwise.

 

[djeclipse]

You must spread some Karma around before giving it to Madcow2 again

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