One of the most popular exercises in the gym is hyperextension. This is the basis for the development of back extensor muscles. And to perform it, you will need a hyperextension machine. Training on this equipment is a special bending of the body in the lumbar region, which provides excellent workout and strengthening of the rectus muscles of the back, buttocks and muscle groups of the back of the thighs. The exercise is a must-have for warming up the spinal columns before deadlifts, weightlifting, and other weightlifting tasks.
What is a hyperextension machine and what are its benefits
The design of the equipment is simple, straightforward, and designed to perform hyperextension exercises. This is why the equipment got its name. The classic model is an angled bench with soft rollers for the hips and legs. The machine is quite compact, so it won’t take up much space in your apartment or gym.
By systematically exercising on the hyperextension machine, you will strengthen your back muscles, which reduces the likelihood of spinal and tendon injuries when performing complex weightlifting tasks and working with heavy weights. The work also involves the internal muscles, which not only strengthens the muscles but also improves posture. This exercise is a good prevention of osteochondrosis and lumbar pain.
Do you need a hyperextension machine?
Is it worth buying sports equipment for your home gym? To get the answer, you should answer the following questions:
- Do you experience pain in the lumbar region?
- Do you lead a sedentary lifestyle and have a “sedentary” job?
- Do you work with a lot of weight?
If you have at least one positive answer, buy a hyperextension machine. With systematic training, you will develop the above muscle groups, which will relieve pain, restore flexibility to your back, and make you feel great.
What are the types of hyperextension benches?
- Inclined – the classic version. The platform is made at an angle so that the athlete receives a moderate load on the muscles. This type of equipment is the best option for a beginner;
- Straight. The platform is parallel to the floor. The straight hyperextension bench provides effective workout of the lumbar muscles and gives a good range of motion. It is recommended to perform exercises on it for people who are already familiar with the specifics of the exercise;
- Reverse. During training, the main load is on the legs, not on the back muscles, as in the example with the classic model. It is considered the least traumatic;
- Angle. A distinctive feature of the design is that the foot supports have replaced the usual rollers;
- Roman chair. Designed to perform over-extension and other bodyweight strength exercises.
How to train on hyperextension for a beginner
When you start training, it is important to remember the main rule: extension is performed with a straight back. You need to rest your hips on soft pads, cling to the rollers with your feet, or lean against a platform. Cross your arms behind your neck, keep your back straight, do not bend your knees, and tilt your torso so that a 90-degree angle is formed between your hips and body. Slowly return to the starting position, repeat the required number of times. When bending down, you need to exhale and rise while inhaling. For beginners, it is recommended to perform the over-extension exercise two to three times a week for three sets of 12-15 repetitions.