How to do hyperextension to build muscle without hurting your back

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Extend technically, safely and efficiently.

What is hyperextension and why do it

A hyperextension is an exercise in which you extend your hip joint with your legs fixed. You should include it in your workouts because it:

1. Pumps the buttocks and muscles of the back of the thigh.
2. Strengthens the extensors of the back, a group of muscles around the spine that help maintain posture and protect the back from injury during strength training and in everyday life.
3. Eases back pain.
4. Improves performance in strength training. Hyperextension helps you master powerful pelvic extension while maintaining a neutral back. This movement is essential for good performance in squats, deadlifts, snatch and clean and many other exercises.

Can hyperextension hurt

Yes, if you straighten your back excessively, do it sharply or with extra weight. Overextension creates compression in the lumbar spine, and if the intervertebral discs are already squeezed from constant sitting, abrupt excessive extension can lead to protrusion or herniation of the disc.

If you maintain a natural lumbar position, move smoothly and control movement, hyperextension will only be beneficial.

What is the difference between hyperextension simulators

There are two main options for the hyperextension bench, or, in other words, the Roman chair:

1. Reclining bench … The leg rollers are at the bottom and the thigh cushion at the top, so the legs are at a 45 ° angle during exercise.
2. Straight bench … Here the rollers are positioned at the same height as the cushion, so that the legs are almost parallel to the floor. GHD (Glute Hamstring Developer) also belongs to such simulators. It differs from simple Roman chairs in a semicircular cushion shape and double rollers, between which you need to insert your legs.

Both options work well for hyperextension. And to say which of the simulators is better is rather difficult: both have their advantages.

The hyperextension on a straight bench is slightly better, loading the glutes and helping to perform powerful pelvic extension, which is important for strength athletes.

At the same time, a Roman chair with an inclination of 45 ° is more comfortable: it is easier to climb on it and it is easier to limit the range of motion if the muscles are not yet ready for heavy loads.

How to do hyperextension on an incline bench

Adjust the machine so that the protruding pelvic bones (iliac ridges) do not touch the pillow. Place your lower legs behind the soft rollers of the simulator from below and press your feet firmly against the platform.

Extend your body in a straight line from the feet to the crown of the head, maintaining a natural arch in the lower back. You can cross your arms in front of you or put them behind your head - the latter will complicate the exercise a little.

Keeping your back straight, lower yourself down to the end of the range. Keep your neck in line with your back.

Gently rise to the starting position and repeat.

How to do hyperextension on a straight bench

Adjust the machine so that the pelvic bones do not touch the pillow - the front side of the thigh is pressed against it.

Insert your legs between the two rollers and extend your body in one line parallel to the floor. Maintain a neutral lumbar position. Fold your arms in front of you or behind your head - the latter is more difficult.

Keeping your back straight, lower yourself gently. You should not do this to a right angle in the hip joint, let alone be fixed in it. In this position, you simply rest - the muscles do not receive any load. Therefore, it makes sense to stop lowering early and start lifting without pause.

Rise to the starting position, hold for 1–2 seconds and begin to lower again. Make sure that at the top point the lower back remains neutral - no need to rise higher.

Do not use momentum - all movements must be smooth and controlled.

How to change the exercise to increase the load on the buttocks

These tips will help you get the most out of your gluteal muscles:

1. Turn your feet to the sides 45 °. Since the fibers of the gluteus muscles are angled, turning the hips outward will work best for them.
2. Squeeze the buttocks at the top of the exercise - with full extension of the body. This will help create additional mechanical stress and increase the stimulus for growth.
3. Eliminate your back from work. To do this, fold your arms in front of your chest and round your back, pressing your chin to your chest.

How to change the exercise to increase the stress on your back

If you want to increase the load on your back without creating excessive compression in your lower back, try a gradual twisting exercise.

Adjust the machine so that the pelvis is on the pillow, stretch the body with a neutral back, fold your arms in front of your chest.

From this position, begin to slowly twist, starting from the neck and ending with the lower back. Round your back vertebra by vertebra until you reach the extreme point.

Then begin to return the spine to its original position just as smoothly.

This exercise will work great for your muscles, increase flexibility and improve your ability to control your back position.

How to do weighted hyperextension

If you can do 15-20 extensions per set with the correct technique, try weights.

Take a pancake from a barbell weighing 2, 5 or 5 kg and place it on the top of the trapezoid or hold it in your hands, touching your head. The greater the distance from it to the hip joint, the more difficult the exercise.

You can also do hyperextension with a barbell on your shoulders. Try doing this with a bar (10-15 kg) first to make sure your muscles are ready for this load.

Another good option is exercise with resistance bands hooked onto the legs of the machine. At the bottom, the load will be minimal, and as it rises, it will greatly increase due to the stretching of the tape.

Choose the weights more carefully and follow the technique: if you cannot perform the lift without swinging, reduce the weight.

How to add hyperextension to your workouts

Because hyperextension is great for warming up your back, hamstrings, and glutes, do 1-2 sets of 10-15 no-weights on each workout right after warm-up. This will help activate the muscles in the back of your body, raise your performance, and protect your back from injury.

If you want to use it as a strength exercise, do the weighted version once a week, alternating with other exercises for the back of the thigh and buttocks: good morning, Romanian deadlift and deadlift on straight legs, glute bridge with weights, and others.

Do 3-5 sets of 8-12 reps. Pick up the weight so that the last repetitions in the set are heavy, but you can complete them without swinging.