I don’t have access to a reverse-hyper where I work out; is there a way that would mimic the movement and still get close to the benefits of doing reverse hyper extensions?
Hypers and light good mornings would be good adjuncts, if you have a sturdy table or bench, or even a swiss ball you could use that (all though i haven’t found a good way to add resistance). The GPP DVD covers this.
cool thanks.
I use a hyper-extension bench and face the other way. I also use alot of mats to get more height out of the bench.
The bench looks like this only the foot locks are higher:
http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html
I put the swiss ball on a bench press and grab the bars underneath the rack. I will ususally stick a small dumbell between my feet 5lb.
You can also prop up the end of the 45 degree hyper and have it more paralell to the floor. I grab the foot rests and do em on there too.
If you had a partner possibly they could balance a heavy medicine ball or a plate on your legs for more resistance.
Where would one put reverse hypers in there training program?
Thanx
I like using reverse hypers on pulling days or leg days…never before a heavy lower extremity day.
I think the one legged hypers are a great substitute as an auxillary but they probably don’t have the same prehab/rehab benefits.
Clemson and anyone else,
Could you give examples of rep and set counts.
Thanks
McGill’s latest book stated that reverse hypers produce high posterior shear forces.
So I would be inclined to stick with Good mornings, RDL’s, single leg versions to attack the posterior chain.
Sprinting creates posterior shear forces as well. While their removal from the program might be warranted for an athlete with back troubles, healhty athletes will see nice performance increases from the exercise and no negative effects.
Exactly!
The aim of supplementary training should be to prevent injury and enhance performance. Why choose an exercise which further overloads negatively the spine when there are safer exercises which will achieve the same goal?
I have a Reverse Hyper in my facility and I can only report on the people who have used it so far, they range from athletes to joe public so all levels and abilities in other words.
All have reported that they find it works using both the long and short strap variations.And those that had weak lower backs have found that after 6-8 weeks of regular use,a dramatic improvement in that area.
Two chiropractors nearby are very impressed with it and use it as a form of rehablitation for some of their patients
As for how many reps and sets?
I find that is down to each individual to determine what works for one may not work for another.
I find the same principal applies in its use during workouts.Some guys will use it both light and heavy before a Squat workout and others use it only after the main workout.
Again this is down to an individuals work capacity.You have to find what works best for you.
Louie Simmons of Westside Barbell fame invented the reverse hyper after he fractured his L5 for the 2nd time in 1983. And it was the only exercise he could do for a while if I’m not mistaken. So, if the Reverse Hyper is not safe enough that someone recovering from a fractured vertebra was using it, then I don’t know what “safe” is.
Personally, I love that piece of equipment. Spinal decompression is the cool thing to do.
How do GMs and RDLs have less shearing forces than reverse hypers? I know McGill knows his stuff, but i am having a hard time seeing the different between GMs and reverse hyper in terms of spinal shear forces…