Barbell Hyperextensions For Hamstring???

[Texas Ranger]

Guys, does this seem like a good exercise for Hamstrings, Glutes & Lower Back? I'm looking for another exercise to kill the hamstrings & glutes besides Romanian Deadlifts. I'm also thinking about buying a 45 Degree Hyperextension Bench to do them. So, what do you think???http://www.exrx.net/WeightExercises/Hamstrings/BBHyperextension.html

 

[coolcolj]

It does hit the hammies, but I doubt you get much mass on em with it. I have bombed my hammies with em before using quite heavy weights and it didn't do much for em

definitely loads up the posterior chain though.

Snatch grip deadlifts are a better bet, especially standing on blocks

 

[casualbb]

Yes, it will hit the hammies just fine. It's very similar to SLDL.

 

[Bulldog_10]

Bend the knees a little more at the top...glute-ham raises are awesome for the hammies, glutes, and low back.

 

[coolcolj]

Hypers only load the top third of the movement, and that's a sad small ROM

Having said that, nothing else loads that part of the ROM as well, maybe olys and pull throughs do.
Now compare the snatch grip deadlift or clean deads done on a 3-4 inch block, hip ROM. Your almost curled over at the start.

 

[casualbb]

CCJ, I'd think that the ROM loading is even better than a regular SLDL. With SLDL, the closer to vertical you get the smaller the angle, the less weight is on the target muscles.

With weighted hypers, lockout is not vertical. So even at full lockout, the muscles are still supporting the weight rather than the bone structure.

Essentially the highest load with SLDL occurs at extreme stretch, and with hypers occurs around middle of motions. So logically the hypers see more time in the area of higher load.

 

[Texas Ranger]

Guys since I work out at home, which piece of equipment do you think would be better to hit my hamstrings & glutes? I already have a Body Solid Seated Leg Curl. Would you go with the 45 Degree Hyperextension machine like the one in the picture above? Or the GHR machine here? http://www.newyorkbarbells.tv/82626.html Right now, I plan on using Romanian Deadlifts, Seated Leg Curls to hit my hamstrings until I decide which one, if any, to get. Let me get your opinions, please....

 

[bignate73]

GHR definitely

 

[coolcolj]

CasualBB

hypers only load the top part, there is minimal loading in stretched position. As anyone knows when you load the stretched part of a muscle you get strength gains throughout the ROM, the reverse is not true. The more the muscle is worked in the contracted area the less transfer there is to the rest of the ROM and your flexibility suffers too. I suspect it makes you more injury prone too. ie Fullsquats will make Quartersquats stronger, but not the reverse, even though quartersquats load up the top end with more weight.

Hypers have more value in building erector strength all the way up the back to the neck, more so if you put the pad on the stomach, rather than the hip.

Any Texas Ranger, get the GHR. You can do hypers on it anyway

 

[Texas Ranger]

Yeah, I've been really focused on strengthening my Hams, Glutes & Lower Back ever since I started reading about Louie Simmons and his Westside training methods. Even though I'll never be in any powerlifting competitions, I still strive to get bigger and stronger. Especially in my lower body.

CoolColJ, you're right. I'll hold off and get the GHR from NY Barbell. Like you said I can do Weighted Hypers on it. Then, do Reverse Hypers with bands and GH raises.

 

[Texas Ranger]

Bump for anymore input!!!!!

 

[kingc_79]

GHR!!!

 

[Becoming]

Any Texas Ranger, get the GHR. You can do hypers on it anyway

Good advice here from CCJ - go for the GHR Texas Ranger...... the best choice for hamstrings...

I know lots of people that can hammer out some hyperextensions who get OWNED trying to do a GHR.... (heck I used to be one of them)