Hyper extensions

[Smurfy]

i did these for the first time the other day as a low back exercise b/c (dont kill me) i didnt feel like deadlifting LOL. these were great! the pump in my lower back was phenomenal!! i didnt know how much weight to hold onto so i grabbed a 25 lb plate and held it against my chest and went to town. By the 3rd sets of 10 my back was so tight and pumped LOL

Anyone else do these? Should I try to use more weight than a 25 lb plate? I had never done them so I wasnt sure.

 

[sweed]

Ya i do them rarely. but they are very good for strengthing the lower back for squats deads, etc. I dont think you should do more weight... if your doing 3 X 10 now, keep that up. Heck sumtimes wheni hold it at the top for 15 reps i feel it really good without weight. Are you holding it at the top for a second?

 

[JKurz1]

Stick with deads...........

 

[Smurfy]

yeah i hold it at the top for a short pause. after i did the three sets with the plate, i did one set to near failure without any weight and i held it at the top for like 5 sec each rep OMG that hurt

 

[Smurfy]

Stick with deads...........

oh believe me Im not giving up on deads, Just wanted to try something new. I think I might add these hyperextensions in on a day other than deadlifts, so i can do both.

 

[Bulldog_10]

I love them. If you want to see what they can do for you, search for pics of SAF. Guy was unfreakinbelievable.

 

[Lord_Suston]

Good rep scheme, on legs days at the end when I need more back work I do these, use bands and they really suck. IF you go heavy on deadz then maybe alternate these or GM's

 

[lucidblue]

I do 3x12 with a 25lb plate. My lower back gets really tight from them.

 

[WalkingBeast]

Yea theyre great. I do them during the week to keep my back strong for deadlift day. I only do 3 sets and not everyday, now that Im deadlifting again. Ill go up to 2 45's for 15 reps. If I go heavier I need someone to pile on the third plate, since I cant get it to stay. I mainly just do them along with abs to keep the core strong.

 

[d3track]

is that overkill?
if you dead, squat, sdl during your split, is adding hypers too much?
just kinda thinking out loud
my lower back is tight all week it seems like already

 

[JKurz1]

I train with Deads every other week....sub. in heavy t-bar rows and dbell rows the other times......this is when I do hypers and/or good mornings.........so, it's either deads and yates rows or tbar, dbell, hyper/good mornings...........

 

[WalkingBeast]

I train with Deads every other week....sub. in heavy t-bar rows and dbell rows the other times......this is when I do hypers and/or good mornings.........so, it's either deads and yates rows or tbar, dbell, hyper/good mornings...........

I do those yates-style rows as well. Doesnt feel right for me bent all the way over, also cant keep my balance. Like those alot.

 

[Bulldog_10]

is that overkill?
if you dead, squat, sdl during your split, is adding hypers too much?
just kinda thinking out loud
my lower back is tight all week it seems like already

It's just an isolation exercise for the back extensors. That's kind of like saying is doing curls overkill since you use them alot while you're doing back work, or doing tris overkill because you use them during chest and shoulders.

Some think it is, some think it's not...gotta do what works for you.

 

[d3track]

It's just an isolation exercise for the back extensors. That's kind of like saying is doing curls overkill since you use them alot while you're doing back work, or doing tris overkill because you use them during chest and shoulders.

Some think it is, some think it's not...gotta do what works for you.

sounds good
may be worth a try

 

[strongsmartsexy]

Sheesh, and I use hypers for glute and hamstring work. I notice very little if any work on the lower back unless I over extend past the glute/ham squeeze and then it's only 6 inches of motion or so.

 

[d3track]

Sheesh, and I use hypers for glute and hamstring work. I notice very little if any work on the lower back unless I over extend past the glute/ham squeeze and then it's only 6 inches of motion or so.

you were a track guy, werent ya?

 

[Bulldog_10]

Sheesh, and I use hypers for glute and hamstring work. I notice very little if any work on the lower back unless I over extend past the glute/ham squeeze and then it's only 6 inches of motion or so.

Well, you can do it either way...you're doing glute-ham raises...but if you concentrate on using those lower back extensors, you'll work those more. We don't have a glute-raise machine at my gym, so sometimes I just do hypers and concentrate on the glutes and hams...not as good as the real thing, but it works enough that I can feel it. I usually do them at the end of a lower body day just to finish up anything that hasn't been worked yet.

 

[strongsmartsexy]

you were a track guy, werent ya?

Wrestling, track, cross country, tennis, football, baseball, and women!

 

[strongsmartsexy]

Well, you can do it either way...you're doing glute-ham raises...but if you concentrate on using those lower back extensors, you'll work those more. We don't have a glute-raise machine at my gym, so sometimes I just do hypers and concentrate on the glutes and hams...not as good as the real thing, but it works enough that I can feel it. I usually do them at the end of a lower body day just to finish up anything that hasn't been worked yet.

I do them just before calves, 'cause I hate the feeling of the back pads against my calves after I've hit them hard.

 

[Bulldog_10]

I do them just before calves, 'cause I hate the feeling of the back pads against my calves after I've hit them hard.

I wish we had a glute-ham raise machine

 

[Schutzhund1]

http://www.newyorkbarbells.tv/82651.html
The Best $299 you'll ever spend!

 

[Bulldog_10]

http://www.newyorkbarbells.tv/82651.html
The Best $299 you'll ever spend!

Thanks for the link bro! They got some good shit, cheap too.

A better one to buy though, would probably be the one where you can do reverse hypers, glute-ham raises, and hypers all on the same one...it's only $249 too.

 

[Schutzhund1]

Shipping included too!
I should get some type of kick back from New York Barbells for how much I recommend them.

I liked the Glute Ham/reverse Hyper unit for $249 and even though I could always use bands for resistance, the ablility to record my exact lbs used for reverse hypers with the plate load one will be a key aspect in growing my squat/deadlift.

 

[Bulldog_10]

Shipping included too!
I should get some type of kick back from New York Barbells for how much I recommend them.

I liked the Glute Ham/reverse Hyper unit for $249 and even though I could always use bands for resistance, the ablility to record my exact lbs used for reverse hypers with the plate load one will be a key aspect in growing my squat/deadlift.

Are they always that cheap? Or are they running some kind of special now? Free shipping on that shit is incredible. I'd like to buy some of the stuff, but I have nowhere to put it now.

 

[Schutzhund1]

I was turned onto that company by a fellow board member about 3 months ago when I was looking for some home gym equipment. They are thier everyday prices. They have tons of good stuff to oogle. I just placed an order for a little over $2,000 for home gym equipment. I'll post a report once it gets delivered. (probably within 3-5 days.). I have heard many positive reviews from satisfied customers. They have great prices and shipping is included on most of thier equipment.

Back to the topic...
I've been out of the gym for almost a month. (the wife cancelled our gym membership at the end of last month as we are moving into our first home this Friday.) I am building a gym in my basement. I plan on giving the West Side methods a try. They focus heavily on the reverse and regular hyper extension to build the squat and deadlift. I see how the movement targets the posterior chain so effectively and I look forward to seeing how it will help my lifts.