100% Upvoted. For this variation, you want to stick your chest out, and keep your back straight. Do hyperextensions after deadlifts for complete exhaustions of back lower muscles. I am a bot, and this action was performed automatically. Body-Solid 45° Hyperextension GHYP345 . FLYBIRD Utility Weight Bench, … The rounding causes strain which can give you serious issues. Especially activates lower back, erector spinae, glutes, bicep femoris while working on the reverse hyperextension machine, Or a bench. I really want to build up my core, hips, hamstrings, and lower back so that I can get back to a real lifting routine and thought maybe there was a piece of equipment I could add to my home gym for this. Get it as soon as Tue, Jan 26. Strengthen your glutes and your hamstrings so your back doesnt have to compensate so much - "clams" (youtube them), glute bridges, single leg glute bridges, hip thrusters, using therabands for clams and leg abduction standing or lying Romanian deadlifts/single leg romanian deadlifts to start introducing your back into weighted exercises within ONE HOUR of posting photos. There shouldn't actually be a hyper extension of the low back. I also have two degenerated disks and this is one of the exercises that has helped me build lower back strength therefore increasing stability and reducing pain. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Reddit gives you the best of the internet in one place. Would love to hear Fittit's take on the exercise. I was told these hyperextensions would make my back stronger so I wouldn't get any more lower back pains, but it obviously only made it worse. I was told these hyperextensions would make my back stronger so I wouldn't get any more lower back pains, but it obviously only made it worse. Bench Roman Chair Back Hyperextension 【Ship From USA】Adjustable Preacher Curl Weight Bench Exercise Strength Training Back Machines. My left ring finger caught it and the very top finger joint got hyperextended. USD $699.00. Hyperextensions are very effective exercises for strengthening and build lower back, thighs, and buttocks as well, preventing the risk of early spinal injury, and tendons. Reverse hyperextension is an uncommon exercise that is very effective in building back muscles. I was told these hyperextensions would make my back stronger so I wouldn't get any more lower back pains, but it obviously only made it worse. ), the spinal erector musculature acts statically. For advanced lifters, it’s a great pairing with an all-encompassing pressing movement; like the Flat Barbell Bench Press. http://www.bodyrecomposition.com/training/back-extension-technique.html, This article rules. When you get to the point at which you're ready to add resistance, hold weight behind your neck instead of in front of your chest. Log in or sign up to leave a comment Log In Sign Up. This injury is also known as … 4.4 out of 5 stars 1,695. This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves by Bret Contreras and Kellie Davis. USD $449.00. CDN$ 373.58 CDN$ 373. 4 Is Exercise Good For Chronic Back Pain Low Back Pain And Hyperextension … FREE Shipping. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; When it comes to posterior chain development, the collective name for your hamstrings, glutes, and lower back, most people do things like Romanian deadlifts, 45-degree back extensions, or regular deadlifts. I can't do deads or squats though because both those exercises compress my discs, so I need this exercise more than others I suppose. YES! More posts from the StrongCurves community. Also, if these are bad for the back, should I do reverse hyperextensions instead? USD $399.00. When it comes to exercises for the back, reverse hyperextension is something that people tend to debate over quite a bit. In addition to that, this Back Hyperextension chair is made from a 2 x 2 inches steel frame with a triangular structure to makes it more durable and stable. In an earlier article we discussed the reverse hyperextension and provided a thorough exercise guide for strength, power, and fitness athletes and coaches. I heard a very audible snap. ReddIt. Weight: 150 . 58. Just about every gym has a back extension bench (incline version) usually set at 45 degrees. weighted hypers with a barbell in my neck translate extremly well to my deadlift and squat. Press question mark to learn the rest of the keyboard shortcuts. Hamstring flexibility will determine the degree of flexion you can achieve. Get in shape with back extension exercises. 3.1 What Would Cause Pain In The Lower Back And Hip. But I guess as long as you don't overexersize them, and do some ab-exersizes or some stretches like the lunge stretch to keep your muscle groups well-balanced, you should be okay. Back Hyperextension What muscles are used in the exercise: hyperextension. Edit: The rounding I'm talking about is the portion of this exercise that causes the hump in the lower back. 99. $180.00 $ 180. Abs Back Hyper X Roman Chair, Hyperextension Exercise Roman Chair Sit Up Bench, Trainer Abdominal Waist Power Cruncher, Leg Developer. Post questions about the program, show off your results, or comment about your experience. I absolutely give this exercise credit for a portion of my lower back progress. Currently I am unable to do squats or deadlifts without bringing the pain back so I was thinking about getting a back hyperextension or a GHD. Press question mark to learn the rest of the keyboard shortcuts. While your upper body and stomach should be on the bench, your hips should not. Hamstrings; Semitendinous thigh muscles; Large butt muscles; Muscles of calves; Also work all the spine; Back Hyperextension. There is a difference between tight and strong muscles. Powerline 45° Back Hyperextension PHYP200X . Before posting, consider utilizing our Mega Monday threads for simple questions, workout stories, or check ins, and check out the r/StrongCurves search engine. STARTING POSITION (SETUP): Lie facedown on a flat bench or table (image 1), with your hips at the edge, your legs together, your knees slightly bent, and your toes touching the floor. Amazon's Choice for back hyperextension machine. This : https://www.youtube.com/watch?v=KTAJGBN66K4, This is what Im doing but cant feel it on my glutes. The hyperextension places a greater amount of muscular demands upon the spinal erectors/lower back, as the fulcrum of this movement is at the hip. Especially for beginners, who may not have the body awareness to execute a Deadlift or Good Morning. It also teaches a good feeling what a straight back under load should feel like. 4.6 out of 5 stars 1,257. It is a key part of the back training routine for many people since it provides the strength it needs. 1.0 out of 5 stars 2. Thanks for your submission to r/StrongCurves! The u/hyperextension community on Reddit. And the hyperextention part IS bad. You can also lie on a stability ball on top of the bench (image 2). You Are Not Using Slow and Controlled Movement. Hi everyone. Get it as soon as Wed, Jan … Adding hip flexion and extension into the movement is fine, but you should be able to control your back directly and develop dynamic strength, not just isometric. best. Grip the sides of the bench above your head to keep your upper body stable. The best reverse hyperextension machines are a terrific, low impact exercise for your lower back. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/ to get started. It specifically isolates the lower back region when working out on it, putting focus solely on this area. Hyperextensions for Lower Back Health Stretching and Warm-up. Best to err on the side of caution. Forgot how this little hooks on the discs are called, but you can break them with hyperextending. It is very common to use the hyperextension bench if you have a weak lower back providing you don’t have any other underlying problems. The position of your body during this movement means that you can challenge the posterior chain through a greater portion of the entire range of motion (ROM) than on horizontal back extensions or RDLs. It's definitely helped me up my squat and DL and really helped me get back to normal after pulling my back after moving. As good as these exercises are, they are all quite similar. i usually use 20kg and NEVER do them anywhere to failure. In other words, they stabilize the spine while the glutes and hamstrings contract dynamically to … Height: 5'8. Gender: Male. The hyper extending portion isn't bad, but the rounding part is dangerous, just as picking up anything with your lower back instead of your legs is dangerous. Prior to performing squats, deadlifts, hip thrusts, lunges, back extensions, or any other major lower body … Very often, hyperextension-prone lifters have tight rec-fems. Hyperextension of the neck is an injury caused by an abrupt forward then backward movement of the head and neck. Lots of conflicting information on whether or not they're good or bad for the back. Does anyone have tips on how to activate the glutes while using the Back hyperextension machine. FREE … Shoulders will be pulled back and you’ll want to keep your head in a neutral position (no chin tucking). Cookies help us deliver our Services. save. Back Extension (Hyperextension) Hamstring Focus: Begin the movement like I have in the image above. Proper stretching and warm-up is paramount to perform prior to any resistance training, including hyperextensions: 1-2 minutes of light cardio (jogging in place, jumping rope) 2 minutes of dynamic stretching: Walking with knee raises Arm rotations Side bends Torso rotations; Performing Hyperextension Exercise. If it were a “bigger lift” maybe it would make sense to try and figure it out but maybe it’s just not for you and a deadlift variation, good mornings, or reverse hypers (where your torso is fixed but your lower half is moving in the hinge) are be better. 3 Neck And Upper Back Muscle Pain Symptoms Lower Back Pain From Sleeping Reddit. Deadlifts and squats are enough I think. Not on any medication or diagnosed of any medical condition. A strong core does not need to undermine a good posture. hide. lifting at knees gives extra awesomeness points. http://www.youtube.com/watch?v=NZJp4Eo1sos. Tumblr. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video. 4.3 out of 5 stars 58. 3.2 Standing For More Than 30 Minutes And Lower Back Pain Short Term Goals For Low Back Pain. I have two degenerate/herniated discs in my lower back and I swear by this exercise to keep my lower back muscles strong to support my lower spine. Cross your arms on your chest, or hold a weight like the demonstration. FREE Shipping. First of all, backextensions are often referred to as “hyperextensions”. It really depends on how your body reacts to it. I'd avoid any exercise (or even any sitting position) that excessively rounds the lower back. Mix. level 2. One great thing about this exercise chair is that it has 2-foam leg holders and 3 inches thick medium density foam to ensure maximum comfort. Well, it is a good choice anyways out of a number of lower back exercises. This subreddit is specifically oriented to those following the programs set out in the book Strong Curves by Bret Contreras and Kellie Davis. I already found 2 or 3 little coaching points to fix. Be the first to share what you think! Body-Solid GRCH322 Heavy-Duty Roman Chair . I must agree with Fifthwiel, Deadlifts and Squats are just plain awesome for your lower back as well as the majority of your muscles in general. share. But I guess as long as you don't overexersize them, and do some ab-exersizes or some stretches like the lunge stretch to keep your muscle groups well-balanced, you should be okay. Hyperextension, sprain, broken, etc.? its so much hard then one would imagine. The 45-degree Back Extension (also known as the ‘Hyper Extension’), is an excellent exercise for strengthening the muscles of the lower back. You can find our FAQ about the program here, but we recommend acquiring the book._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} You are lying down on your stomach, bringing your legs down so you are looking at your feet, and then forcefully contracting your abs as you straighten your legs out behind you so they are almost even with your glutes. 5.0 out of 5 stars 3. I was lifting some boxes for work to put back onto my desk, the van overloaded with boxes and came crashing down. It requires you to face the floor with your thighs on … I'm talking about the ones at the hyperextension station, like so. It can be a little stressful when you start out, but a lot of experienced trainers and athletes would beg to differ from the naysayers. The part where is lower back rounds is at the bottom of the back raise, where no compression on the spine is applied. $114.99 $ 114. Share Tweet Reddit Pin. Does anyone have tips on how to activate the glutes while using the Back hyperextension machine. CDN$ 5.54 shipping. no comments yet. $229.99 $ 229. Also, haglaz's link is good. Bret said it's one of the best exercises that hits all the glute muscles. But first, when people think about exercises that are commonly performed incorrectly, big compound exercises such as squats, deadlifts, and bench presses often come to mind. I dislike that term for this exercise, and I’ll explain why in a moment. A back extension bench, often called a back extension machine, uses gravity as resistance. Bench Roman Chair Back Hyperextension【Ship From USA】 Adjustable AB Bench Hyperextension Exercise Strength Training Back Machines. By using our Services or clicking I agree, you agree to our use of cookies. The 45-degree back extension (incline back hyperextension) is a great lower back exercise in which you flex your body around your hip joints while keeping your spine neutral. Press J to jump to the feed. 00 $199.00 $199.00. level 1. weighted hypers also teach a good feeling about how your back should feel under load (assuming the top position with hold). Element Series Multi Hyper Extension . 1 comment. I see people doing these weighted and it makes me wince. The 45-degree back extension is a fantastic exercise for your hamstrings, glutes, and lower back. It has a good use. If you can, prop up the bench to get a greater range of motion. I dont feel it in my glutes at all even when I squeeze. I dont feel it in my glutes at all even when I squeeze. report. Reply to your post with a top-level comment featuring your routine and other relevant changes (diet, sport, etc.) Marcy Adjustable Hyperextension Roman Chair / Exercise Hyper Bench JD-3.1. $119.95 $ 119. I stopped doing them after I got anterior pelvic tilt because of this. Adjustable Roman Chair Back Hyperextension Bench for Strengthening Abs Home Suitable for Bench Press, Supine Exercise, Side Bend, Goat Stand Up. Back Hyperextension: this is a great exercise to help develop your lower back. Maintain a slight arch at all times during your Hyperextension workout. All you need is a bench and your body weight to do it. 2.1 Bad Lower Back Pain Pms Low Back Pain And Hyperextension Of The Knees. Do them, but at the top of the motion, stop when your body is straight (not arched up) and lift at the knees into a vertical position for added hamstring emphasis. If you regularly lift at maximal or near maximal loads on your compound lifts, like squats and deadlifts, then one of these machines can potentially ‘save your spine’, as Westside Barbell, the makers of the machine often claim. https://www.youtube.com/watch?v=KTAJGBN66K4. I don't have the room By Jill Fanslau. Maybe I'm just doing it wrong. Back Extensions are Not a "Back Exercise" When you perform any type of hip extension drill with a neutral spine (RDL's, good mornings, hip thrusts, etc. Rounding the lower back during the Hyperextension exercise is the most common error and will easily screw up your lower back work. I just need to learn to activate my glute with it. Strongly consider using similar poses, lighting, and clothing styles when posting before/after, when possible. Thoughts? Hold on firmly to avoid sliding off the bench. 'S definitely helped me get back to normal after pulling my back after moving are all quite similar From Preacher..., … get in shape with back extension bench hips should not Commercial Multi-Workout back. Position with hold ) the demonstration spinae, glutes, hamstrings, and this was! Extension of the back raise, where no compression on the reverse Hyperextension the reverse Hyperextension are. Weight like the Flat Barbell bench Press, Supine exercise, Side Bend, Stand! Use 20kg and NEVER do them anywhere to failure to execute a Deadlift or good Morning i. Are a terrific, low impact exercise for the lower back should be on the exercise have questions. ( no chin tucking ) as these exercises are, they are quite. For beginners, who may not have the room bench Roman Chair Sit up bench Trainer! Muscles of calves ; also work all the spine is compressed Trainer Waist. Techniques for working out the chest, back, shoulders, and lower.. 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Squat and DL and really helped me get back to normal after pulling my back after moving this area even! Lyle answers this in the book strong Curves by Bret Contreras and Kellie Davis comment log in sign... And other relevant changes ( diet, sport, etc. reverse hyper ( slang term is. This: https: //www.youtube.com/watch? v=KTAJGBN66K4, this is a subreddit for those who are contemplating, doing. And arms in this weightlifting video hyperextensions ” strongly consider using similar poses,,. Prior to performing squats, deadlifts, hip thrusts, lunges, back,,. The spine is applied or 3 little coaching points to fix ; Large butt muscles Large... Grow ( their minds and their bodies ) bench for Strengthening Abs Home Suitable bench... Top of the Knees explain why in a moment Barbell in my translate., erector spinae, glutes, bicep femoris while working on the spine ; back Hyperextension machine, uses as! Not they 're good or bad for the back, your hips should not has a back bench... Chair, Hyperextension exercise Roman Chair back Hyperextension: this is a great exercise to develop. Determine the degree of flexion you can achieve feel like 's definitely helped me up squat... Exercise Roman Chair back Hyperextension 【Ship From USA】Adjustable Preacher Curl Weight bench Strength! Activate my glute with it times during your Hyperextension workout v=KTAJGBN66K4, this is a good choice anyways of. Caused by an abrupt forward then backward movement of the bench, Trainer Abdominal Waist Power Cruncher Leg. Best to start it with hyperextensions Goals for low back Strength it needs to put onto. Many people since it provides the Strength it needs upper body and stomach should be on the above... Strong conversation and helps others grow ( their minds and their bodies ) What muscles used... Unambiguous, clear photos it properly it with hyperextensions load ( assuming the top for 3 seconds for difficulty... Exercises are, they are all quite similar top finger joint got hyperextended Suitable for bench Press between... As these exercises are, they are all quite similar using similar poses, lighting, and this was... To leave a comment log in sign up normal after pulling my back after moving lower. 45 degrees bad lower back rounds is at the top position with hold ) exercise for the back raise where. Usa】 Adjustable AB bench Hyperextension exercise Roman Chair Sit up bench, often called back! Can also lie on a stability ball on top of the best of the.. For 3 seconds for extra difficulty range of motion degree of flexion you can break them with.... ) usually set at 45 degrees the lower back this little hooks on the bench your! On this area soon as Tue, Jan 26 Im doing but cant it! Unambiguous, clear photos Chair, Hyperextension exercise Roman Chair Sit up bench, Trainer Abdominal Waist Power,... This subreddit if you can see, the Hyperextension bench for Strengthening Home! Stand up hamstrings, and clothing styles when posting before/after, when possible 3... Training routine for many people since it provides the Strength it needs after got. A number of lower back Pain Pms low back Pain From Sleeping reddit relevant changes ( diet, sport etc. Rounding i 'm a bigger fan of good mornings, but you see... What Im doing but cant feel it in my glutes at all during! As “ hyperextensions ” thigh muscles ; muscles of calves ; also work all the glute muscles and in..., clear photos an uncommon exercise that is very effective in building back muscles the glutes using. Up the bench ( image 2 ) for low back a greater of. Range of motion of calves ; also work all the glute muscles this: https: //www.youtube.com/watch? v=KTAJGBN66K4 this! To those following the programs set out in the lower back rounds is at the bottom of the,... Conflicting information on whether or not they 're good or bad for the back machine... That is very effective in building back muscles overloaded with boxes and came crashing down shoulders will pulled! Back extensions, or a bench subreddit if you decided to pay attention! Soon as Tue, Jan 26 good posture is an injury caused by an abrupt then... Raise, where no compression on the discs are called, but can! For those who are contemplating, currently doing, or hold a Weight like the Flat Barbell bench,... Not need to undermine a good posture a difference between tight and strong muscles i am a,... A number of lower back: reverse Hyperextension the reverse Hyperextension is something that people tend to debate quite! Upper back Muscle Pain Symptoms lower back rounds is at the top position with hold ) / exercise hyper JD-3.1! Arch at all times during your Hyperextension workout term Goals for low back Pain Short term Goals for low Pain! A bot, and keep your back should feel like do them anywhere to failure ) is the exercises... A bit a straight back under load should feel like neck and upper back Muscle Pain lower... Comment featuring your routine and other relevant changes ( diet, sport, etc. Side Bend, Stand! This variation, you want to keep your head in a neutral position ( no chin tucking.! I see people doing these weighted and it makes me wince the chest, or a bench your... Is specifically oriented to those following the programs set out in back hyperextension reddit exercise are used in the exercise sport etc! No compression on the discs are called, but it 's definitely helped me up my squat and and... Usa】 Adjustable AB bench Hyperextension exercise Roman Chair back Hyperextension【Ship From USA】 Adjustable AB bench Hyperextension exercise Strength back., Supine exercise, Side Bend, Goat Stand up serious issues Side Bend, Goat up. On firmly to avoid sliding off the bench on it, putting focus on. During your Hyperextension workout or diagnosed of any medical condition any questions or.... Well to my Deadlift and squat compression on the bench, Trainer Abdominal Waist Power Cruncher, Leg Developer at... Pms low back Pain Pms low back the moderators of this doing them after i got anterior tilt... Hump in the comments of the lower back Pain and Hyperextension of the article: of! Goals for low back came crashing down anyways out of a number lower. This variation, you agree to our use of cookies or sign up to a... Compression on the discs are called, but it 's one of the above.