04.19.11
The Reverse Hyperextension Machine
This machine, though confusing and intimidating at first sight, can be the power lifter’s best friend. If you’re struggling with squats, deadlifting, or even sprinting, the reverse hyper could be the answer to all your problems.
The Reverse Hyperextension machine
What’s it for?
- Glutes
- Hamstrings
- Lower middle back
- spine decompression
When should you use it?
The days you do deadlifting and days you do squats, supplement them with the reverse hyper after your main lifts.
The Basics
Resting your chest and stomach on the flat pad, you want to extend your legs backward, from a 90 degree angle to 180. The end of your motion should have you completely horizontal, think: Superman.
Your knees should be locked – this is vital to focusing the muscles it’s designed for. Your legs and back should be working and in motion the entire time, but the motion itself should be somewhat slow and smooth.
If you haven’t used it before, start without any weight on it! This is an advanced machine, and should not be approached lightly.
Do three to four sets of 10-25 reps whenever you do this. Start off with 10, and gradually increase the reps over a slow period, along with increasing the weight. Baby steps. You don’t become a champion in one weightlifting session.
Why use it?
There are many great machines and exercises out there that help build your glutes, hamstrings, or your back, but the reverse hyper is one of the only machines that actually decompresses your spine. When you deadlift or squat, your spine gets compressed. Over time, this can cause pain or lead to the potential for injury. The reverse hyper helps prevent any of this from happening.