how often do you perform back hyperextensions...?

[DZLS]

well...?

and what kind of rep / set range are you using...?

 

[DZLS]

anyone...?

 

[psychedout]

Never. Although I am squatting twice a week and deadlifting once. They would make a nice addition if I had time to do them though. I would hit them up in the 8-12 rep range for 2-4 sets if I had time, say twice per week.

 

[victoria978]

I never do them. What are the benefits of this exercise?

 

[DZLS]

stengthen your lower back...

 

[EnderJE]

What about DLs?

 

[NorgePrecision]

I guess I do hypers when I do SL DL. If you're doing any DL, you shouldn't have to do hypers.

 

[casualbb]

weighted hypers due to the angle shifts the weight more onto your lumbar muscles than a DL.

so if for some odd reason you would want more lumbar work beyond mere DLs, you could do them.

i think DLs are plenty

 

[Anthrax Invasion]

I don't bother with them. No reason for them.

The core will get plenty of strengthening work from core lifts. I'd train the lower back for endurance with something like birddogs.

 

[nelmsjer]

I do sets of 2-3 sets 10-15, alternating with Roman chair situps, on off days while I am doing 5x5. I am a big believer in light restorative work and its positive effects on recovery.

 

[Anthrax Invasion]

I agree that hypers as an active recovery type've thing can be good. Pull throughs, reverse hypers, hyperextensions, very light GMs, birddogs and likely others are all good ways to flush some blood into the area, since the lower back lacks a lot of muscle tissue (lots of ligaments) and needs something to get the blood flushed there more than other places.

But hey, I just heard that from Louie.

 

[glennpendlay]

most of my kids do some sort of hyper or reverse hyper every day if i can get them to do it... they only do them heavy once or twice a week though. we do a lot of different kinds of those exercises, just usually not all that heavy. anthrax is right, its good active recovery. not really something i recomend for beginners, though. once you get to a certain point, i really do think they help if you want to squat/deadlift more.

I agree that hypers as an active recovery type've thing can be good. Pull throughs, reverse hypers, hyperextensions, very light GMs, birddogs and likely others are all good ways to flush some blood into the area, since the lower back lacks a lot of muscle tissue (lots of ligaments) and needs something to get the blood flushed there more than other places.

But hey, I just heard that from Louie.

 

[DZLS]

good info everyone...

i plan on getting some in during my cardio / abs days... right now, that's 2x a week...

 

[mekannik]

I perform 3x6-8 single leg hypers on my 'speed' leg/pull day.

Usually hold a db to my chest. Puts a nice stretch on the hamstrings.

 

[fortunatesun]

I do them occaisionally in the 10-15 rep range , but I want to start doing them heavy, eventually working towards 3's and 2's, possibly singles. I might be off-base, but my reasoning is that both my back and glute/hamstring complex feel stronger than last year, except in that unique area affected by hypers. It's just a different feeling to me than DLs. I think that if I can get that area of my core and lower back stronger I might get a good carry-over to deads and hopefully squats.

 

[perp69]

As long as I am making progress I don't change much. I don't do them right now. Maybe that will change later on down the road.