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JohnnyCoho
New member
As I've said before I live in a very small town with a small pretty hardcore gym. We have been unable to afford a Reverse Hyper machine currently and were trying to figure somthing else out for them. While it may not be anything new, its new to us; This is what we've come up with and it seems to work awesome. (great for Glutes, Hamstrings, Lower Back, & Core work) So I thought I'd share it, especially for those without a Reverse Hyper Machine.
What we do is take a Swiss Ball (Physio Ball)(They're pretty cheap) and place it at the end and on top of a bench. Then while someone holds it, lie over the ball w/ belly down and grasp the bench in front of you. Feet should be dangling straight down and below you. (if Swiss ball is too big and you cant grab the bench with feet hanging straight down, have someone sit on the bench in front of you and grab their wrists) Balancing alone on the ball like this will work your core. (everything is tight) Try first doing reverse hypers without weight. For weight or resistance we've done two different things; 1. take the arm cuffs for hanging knee-ups & put them on your ankles, add a chain with weight. 2. Using a band, for progressive resistance, wrap band around ankles and with other end placed under a heavy dumbell.
Workin' killer for us, especially when stressing the eccentric part of the movement trying to get a 4 or 5 count on the way down
What we do is take a Swiss Ball (Physio Ball)(They're pretty cheap) and place it at the end and on top of a bench. Then while someone holds it, lie over the ball w/ belly down and grasp the bench in front of you. Feet should be dangling straight down and below you. (if Swiss ball is too big and you cant grab the bench with feet hanging straight down, have someone sit on the bench in front of you and grab their wrists) Balancing alone on the ball like this will work your core. (everything is tight) Try first doing reverse hypers without weight. For weight or resistance we've done two different things; 1. take the arm cuffs for hanging knee-ups & put them on your ankles, add a chain with weight. 2. Using a band, for progressive resistance, wrap band around ankles and with other end placed under a heavy dumbell.
Workin' killer for us, especially when stressing the eccentric part of the movement trying to get a 4 or 5 count on the way down
