Guys,
what are reverse hyper exercises and how should they be performed?
Thanks
Edit:
Sorry, I tried to post a video from Precision Nutrition but couldn’t. They have a video clip there. Not sure if you need to be a member or not. Otherwise, google it.
go to youtube
they work the posterior chain and its a great exercise
Yeah, looked on youtube and it does look a good exercise. They had a debate there, should the weight be swung beneath you or controlled slowly???
you can see them on the GPP download as well.
Controlled would be a fairly good idea given the chance of injury to the lower back if you use too much momentum.
Yeah, develop control before movement.
definately controlling the weight is the wayto go. to get maximum effect you should arch your back as much s possible when the weight is going up and get your legs as hgh as you can while arching your back, you will notice the differnece when the weight is at the top. then controlled going down.
I have studied for 3 months under Louie Simmons at Westside Barbell. He is the inventor of the Reverse Hyper. Actually at the club, he has 5 different reverse hyper that he experiments with.
The reverse hyper can be performed a variety of ways. I have done both methods(up fast-slow negative, and up fast- controlled negative) and recommend using both methods.
Back guru Dr. Stuart McGill doesn’t believe in going past parallel, where Louie Simmons does.
It is my belief that it should be performed 4 times a week like at Westside. 2 days should be used with weights, one day with high reps(15-20) and the next day with lower reps(6-12). The other 2 days can be with bodyweight only for high reps 3 sets of 25-30 reps. These reps can be performed past parallel. Don’t be afraid to build up the weight. Your squat with coincide with your gains on the hyper. It has taken me some time, but I can handle 200+ lbs with an almost 600 lbs squat. Westside guys are using 400+ lbs with 800-1200 lbs squats.
The inventor of the reverse hyper?? Oh please! That exercise has been around since before he was born. Maybe you’re thinking of some particular piece of equipment?
I was doing reverse hypers three times a week in 1966 and it was a traditional exercise at my gym since it opened for business in 1937. give us a break, “invented” hypers:D . That must make Simmons pretty old because that means people at my gym have been prescribed hypers for the past 70 years.
I did it too and my coach used it when he ran in 1940
i think Simmons is the one with the patent for the machine. you can buy “his” reverse hyper machine at eltefts.com.
Pretty sure that’s what Simmons meant.
the gym I’m at now (since I moved house) they do reverse hypers in a precarious way, ; they put a big swiss ball on top of a bench. You lay across the ball and grip the bench, then do your reverse hypers while wobbling abit on the balloon. I’ve done them that way, they’re actually pretty good and the ball gives you the height above ground to raise and lower your legs through a decent range of movement. It’s just getting onto the ball and gaining a firm grip either side of the bench that scares the heck out me. :eek:
How do you guys recommend performing reverse hypers without westside’s machine? I’ve tried doing them off a table with weights strapped to my ankles (25-30lbs), but it didn’t seem to do much for me.
Get a partner to provide resistance.
Yes, as in the DVD download- saves a whack of money too.
A partner is a help - or use bands either
If you doing it right, (not cheating) 25-30 lbs strapped to your ankles is enough