Please Scroll Down to See Forums Below Years of running have left me with a degenerative lower back condition. Even light squats will set off back spasms that have me seeing stars. I do a lot of sit ups/leg lifts to try and build up my core and my goal is to be able to squat pain free. Would hyperextensions help also? My gym doesn't have a hyperextension apparatus, but I'll buy one for home if it's worthwhile.
Hyperextensions
- Thread starter fluidlt
- Start date
I'm not looking at hypers to replace squats. I was hoping the hypers could build up my lower back muscles enough that I could start squatting again. Is that realistic at all?
Tblock1
New member
They could definitely help build up your back strength. Hopefully someone else will chime in though because I am not exactly sure.
Chezzardnorr
New member
Hi, there!
In my opinion it's right to set the focus on the core. For the abs I would recommand Cabel-Pullins, sidebends, reverse Crunches and some plank-variations. You got some lower back probs maybe you shouldn't do situps and hanging leg raises because they may hurt your lower back.
Do some pull-throughs, reverse Hypers and romanian deads to strengthen your lower back. Better set your focus also on front-squats and lunges/bulgarian squats than on regular squats.
Just skip them for 2-3 month and work out on the exercises mentioned above.
And of course stretch the hell out of your muscles/tendons.
After this I would incorporate some squats and work on form. Deads could follow a month later. Or if possible add them with your squats. It depends on your lower back if it could manage that load.
Remenber: Your lower back is weak, so don't rush things up.
Greetz,
C.
In my opinion it's right to set the focus on the core. For the abs I would recommand Cabel-Pullins, sidebends, reverse Crunches and some plank-variations. You got some lower back probs maybe you shouldn't do situps and hanging leg raises because they may hurt your lower back.
Do some pull-throughs, reverse Hypers and romanian deads to strengthen your lower back. Better set your focus also on front-squats and lunges/bulgarian squats than on regular squats.
Just skip them for 2-3 month and work out on the exercises mentioned above.
And of course stretch the hell out of your muscles/tendons.
After this I would incorporate some squats and work on form. Deads could follow a month later. Or if possible add them with your squats. It depends on your lower back if it could manage that load.
Remenber: Your lower back is weak, so don't rush things up.
Greetz,
C.
Landospike
New member
A hyperextension isn't necessary, you can do other simimar exercises, that are just as effective.
I actually love 45 degree weighted zercher hypers, and have noticed my middle/lower erectors have grown since I started doing them. I do 3 sets of 10 with a weight, then next workout manage 3 sets of 15, then next workout add 10lbs and drop back down to 3 sets of 10, then build back up to 15 and so on
Tblock1
New member
Same I love good mornings! I usually just do one to 2 sets after deadlifting every week, gets that back strong! I'm just curious because not many people seem to do these, what kind of weight do you use on gms?
