Hyperextension. What is it, simulator, execution technique. How to do the exercise at home without a simulator, on a fitball. Contraindications

Hyperextension is a simulator used to perform exercises involving the development and strengthening of muscle corset. At the same time, hyperextension is the name of a whole group of exercises.

In a wide variety of options, this group of exercises is successfully used by both experienced athletes and those who are just starting to play sports in order to strengthen and develop the muscles of the entire back of the body, and is also used as an active component of therapeutic physical fitness for recovery after injuries.

The main involved muscles

During the exercise, several muscle groups interact simultaneously, such as:

• extensors of the spine;
• internal muscles of the lumbar spine;
• square muscle of the lower back;
• biceps muscle (biceps) of the thigh;
• all small muscles of the back of the thigh;
• large and medium gluteal muscles;
• calf muscles.

Benefit

Hyperextension is a simulator used for regular exercises as part of a training program that allows you to work out the muscles of the entire back surface of the body. For this purpose, the exercise is placed at the end of the training complex and additional weight is used during the exercise (bar, dumbbell, barbell).

Often hyperextension is transferred to the beginning of the workout as part of the warm-up block of exercises before performing more complex basic exercises on the back (“dead” traction, squats). In this case, weights should not be used. The purpose of the warm-up is only to warm up the muscles and maintain their elasticity.

For those who have just started playing sports, exercises on the simulator hyperextension are used at the stage of preparing the back for more serious loads before moving on to doing various kinds of pulls and squats.

If pain occurs regularly in the lumbar spine, hyperextension helps to eliminate them in combination with exercises that strengthen the muscles of the press.

Who needs to perform hyperextension

Hyperextension, a simulator for which can be found in any gym, is one of the basic exercises, so it is not only possible, but also necessary for performing the following categories of people:

• adolescents 16-18 years old;
• people starting to play sports (both men and women);
• people suffering from various kinds of problems in the back;
• people with low household activity;
• adults and people of retirement age.

Contraindications

Unlike a large number of other exercises, hyperextension does not have serious contraindications, but still they are.

Such contraindications include all diseases of the spine in a neglected form or during an exacerbation:

• scoliosis;
• osteochondrosis;
• intervertebral hernia;
• myositis;
• protrusion;
• radiculitis;
• sciatica – inflammation of the sciatic nerve;
• osteoporosis;
• kyphosis;
• lordosis;
• spinal stenosis;
• spondylarthrosis or facet syndrome;
• age-related changes in the spine.

However, in periods of disease remission, as well as in periods of recovery from injuries and operations, the hyperextension simulator is used in a program of therapeutic physical education.

Hyperextension simulator

Hyperextension – a simulator, which is a bench located at an angle of 45, 60 or 90 degrees. The simulator can be both with stops and clamps for legs, and only with clamps. The bench must be adjusted to the level of its growth, and some models may have a folding function and combine hyperextension and a press bench.

Tips for choosing a simulator

The hyperextension simulator must be chosen carefully. The most important thing is not to buy it over the Internet. You must come to the store and test the simulator on the spot.

The important points when choosing a simulator model is that:

• it should be suitable for growth, especially if there is no possibility of height adjustment;
• in no case do not cause discomfort during the exercise;
• legs must be securely fixed with the lower roller;
• feet should be free to rest on the stops;
• the simulator design must be reliable and stable.

Hyperextension is a simulator that comes in a variety of sizes, so before you buy, you should determine the parameters of the place where it will be located. You should also pay attention to the maximum allowable weight of the athlete, which must be selected with a margin of 22 -44 pounds.

The table shows some models of simulators:

Features / Model	DFC SJ1005	Oxygen hyperpress board	DFC Homegym SUB026	Body Solid GHY345
Maximum user weight, pounds	110	135	150	227
Folding function	Yes	Yes	No	No
Weight of the exercise machine, pounds	11.5	13	20	29th
Dimensions of the simulator (L * W * H), inch	102 * 56 * 79	90 * 60 * 70	131 * 58.5 * 89	127 * 66 * 92
price, usd.	4990-00	9210-00	12990-00	19200-00

When to perform hyperextension

Exercise hyperextension is successfully used in a variety of training programs by beginners and professionals. If the goal of the training is to strengthen the muscle corset, then hyperextension is used as the main component of the training program.

It is possible to use hyperextension as part of the warm-up part of the workout before performing more voluminous in terms of the number of working muscle groups basic exercises such as deadlift or squats. In this embodiment, hyperextension is performed without the use of additional weighting.

If hyperextension is used at the beginning of a weight training, the back muscles are at risk of losing their elasticity, which will not allow to perform qualitatively neither deadlift nor squat.

Another case is when hyperextension is used as an insulating exercise that enhances the effect of back training. To this end, it is transferred to the final part of the set of exercises. In this case, hyperextension is performed with additional weighting, which is selected in accordance with the level of training of the athlete.

General tips

Before proceeding directly to the exercise, it becomes necessary to set the appropriate simulator height level:

• The pelvic area should be exactly on the pillow.
• The upper body, starting with the lower back, should be overhanging.
• It is necessary to make sure that the legs are rigidly and reliably fixed with rollers, and the feet are level on the platform.
• It is strongly recommended that you keep your back level and maintain a low back deflection throughout the entire exercise process.
• The movement of the body should not be sharp, the press must be tense.
• It is necessary to bend at the top point to a well-felt feeling of muscle and ligament tension, but not pain.

Execution techniques

To date, there are a number of options for performing the exercise, both with the use of the simulator, and without it.

To perform in the gym, the following types of exercises are hyperextension:

• horizontal
• lateral;
• reverse (reverse);
• on fitball;
• with a round back;
• hyperextension at an angle.

Horizontal hyperextension

Take the starting position:

• The housing must be parallel to the floor.
• The lower fixation roller should be in the Achilles tendon.
• The upper fixing roller is located just below the bending point of the body.
• The gaze is directed strictly in front of you.
• Hands are folded on the chest or are near the temples.

Equipment:

1. The body during inspiration gradually leans forward to an angle of about 70 degrees.
2. The back remains straight.
3. During exhalation, the body slowly returns to its original position.
4. The planned number of repetitions is performed.

Lateral hyperextension

The exercise is designed to actively work out the oblique muscles of the abdomen, more precisely, their lateral parts. For the correct implementation of this exercise, you need to use an inclined simulator for hyperextension.

Take the starting position:

• The case is located sideways on the cushion of the simulator.
• The legs are set together or one behind the other on the lower platform.
• The lower leg abuts against the lower fixing roller.
• The outer part of the thigh should be approximately at the level of the pelvis or slightly lower on the simulator cushion.
• Hands wound behind the head or folded on the chest.

Equipment:

1. The body during inspiration gently drops down as much as possible.
2. During exhalation, the body returns to a vertical position no less smoothly and twists sideways to tension the oblique muscles of the abdomen.
3. You need to perform the same number of repetitions on the right and left sides of the body.

Reverse hyperextension

Reverse (also reversible) hyperextension refers to isolating exercises for the gluteal and spinal muscles, as well as for the muscles of the back of the thigh.

Take the starting position:

• The case is located “face down”, either on a special simulator, or on a simple bench.
• The emphasis of the body falls on its upper part.
• The legs are fully extended beyond the edge of the bench, brought together and lowered to the floor.
• Hands hold on to special handles, or on the edge of the bench.

Equipment:

1. The legs during exhalation rise to a horizontal position, the gluteal muscles are in tension.
2. The gaze is directed strictly in front of you.
3. At the highest point during exhalation, it is necessary to fix the position of the legs for a few seconds and during inspiration, smoothly return the legs to their original position, do not touch the floor.

Fitball Hyperextension

This version of the exercise due to the depreciation of the ball is suitable for pregnant women and people suffering from lower back pain.

Take a starting position:

• The case is located “face down” on the ball.
• Feet are placed feet on the floor, resting against heels.
• The upper body is in front of the ball.

Equipment:

1. Tilt your torso forward as far as the ball allows.
2. The shoulders must be straightened, and the deflection in the lower back must be clearly observed.
3. Slowly return to the starting position.

Round back hyperextension

This option works on the gluteal muscles and the entire posterior thigh.

Take a star
ting position:

• The case is “face down” on the simulator.
• The legs are fixed.
• The back is rounded.
• Hands are folded with a cross on the chest.

Equipment:

1. On inspiration, slowly lower the body down.
2. At the same time, the back should be rounded even more.
3. On exhalation, rise smoothly upward, maintaining a rounded back position.

Hyperextension at an angle

Before starting the exercise, the hyperextension simulator is adjusted to the height of the athlete, if its design allows it to be done.

Starting position:

• The housing is face down.
• The upper roller is located slightly below the fold line of the housing.
• Ankles or heels are fixed with the lower roller (not caviar!).
• The back is flat with a deflection in the lower back.
• Hands are crossed on the chest or located near the temples.

Equipment:

1. Keeping the back straight, gently while inhaling, tilt the body forward to an angle of 90 degrees.
2. Also, as you exhale, rise to its original position and lock it for a few seconds.
3. Perform the required number of repetitions and approaches.

With or without extra weight: which is better

To perform hyperextension with or without additional weight depends on the purpose for which the exercise is used in the training program.

If the goal is to warm up the muscles before more difficult exercises (deadlift, squats), then weights should not be used under any circumstances. The use of weights in the warm-up often leads to the fact that the muscles lose elasticity, that is, they “clog”, and it will not be possible to fully complete the remaining exercises.

If hyperextension is used as the main exercise in the training complex, or is aimed at enhancing the effect of back training at the end of the complex, then weights are definitely used.

However, before applying weights, you must make sure that the back muscles are sufficiently strengthened. The trainer will help to clarify this issue. He will also select weights that are appropriate for your training level.

Hyperextension at home

Exercise hyperextension is one of those exercises that can be performed almost anywhere without a simulator.

Here are a few options for doing the exercise:

• hyperextension in the yard;
• hyperextension on the floor or boat;
• hyperextension on the couch.

The option “hyperextension on fitball” described above can also be performed at home if a suitable projectile is present for this.

Hyperextension in the yard

If there are two horizontal pipes of different heights in the yard or on the outdoor area, then hyperextension can be performed on them.

Take a starting position:

• Heels are located under the lower tube.
• The legs or hips are located on the upper tube.
• The back is aligned with the legs.
• Hands are crossed on the chest or located near the temples.

It is recommended to put something soft on the upper pipe to avoid bruising.

Equipment:

On inspiration, the body gently lowers down as far as possible and on exhalation it smoothly returns to its original position.

Hyperextension on the floor or boat

To complete this exercise option you will need a gym mat:

• Take a starting position, lying on the floor face down.
• The arms are extended along the body or forward (a complicated version).

Equipment:

On exhalation, it is necessary to simultaneously raise the head, upper part of the body and legs, as much as the flexibility of the body allows. Return to the starting position occurs on inspiration.

Hyperextension on the couch

In this option, you need a partner that will fix the legs, and not a very soft, stable surface.

Take a starting position:

• The housing is located so that the edge of the surface clearly falls on the fold line.
• Workmate holds legs.
• Hands are located on a chest cross.
• The back keeps deflection.

Equipment:

During inhalation, the body slowly drops down, while exhaling rises to the horizontal. The required number of repetitions is performed.

Common mistakes when performing hyperextension

Often people are frivolous in the correct technique of performing exercises, and hyperextension is no exception.

The most common errors are:

• exercise at a maximum angle of inclination (90 degrees). This can only be done if any problems with the spine are completely absent. An average angle of inclination is an angle of 60 degrees;
• excessive deflection in the lumbar at the upper point. In most cases, this leads to severe trauma (displacement or departure) of the spine;

  

• excessive deflection in the lumbar at the lower point at the beginning of the upward movement, which also in most cases leads to dangerous spinal injury;
• a rounded back leads to a relaxation of the target muscles. An exception is the option to perform exercises for the buttocks;
• performing exercises in maximum amplitude, combining the maximum angle of inclination and excessive deflection in the lumbar at the top point. It looks like a pendulum and often leads to pinching of the spine;
• excessive speed of jerking;
• attempt to bend the knees. In addition to the extremely undesirable load on the knees, this leads to the fact that the load from the back is redistributed throughout the body and does not give the desired effect;
• improper hand position. Hands should be crossed on the chest, or should be located at the temples, or be behind the head, but not in the “castle”;
• the use of additional weights before the back muscles have strengthened. Excessive haste in this matter leads to muscle strain.

If we combine all of the above, it turns out that hyperextension is a powerful exercise that:

• practically has no contraindications;
• allows you to strengthen, develop and keep your back healthy;
• Any person can perform, regardless of the level of sports training;
• so versatile that it can be done without equipment anywhere.

Hyperextension is a simulator no less versatile than exercise. It can be purchased and installed in a house, apartment or cottage. It does not take up much space, but will provide invaluable help to the back.

Hyperextension Video

Hyperextension to back straighteners: