How heavy should you go on reverse Hypers?

On bench days, Wednesday and Saturday, reverse hypers are done with 50 percent of the top weight for two sets of 25 or 30 reps. While it is said that 44 percent to 50 percent of all athletes have lower back pain, Westside has virtually none. Your abs and lower back must be as strong as possible.

How heavy should reverse Hypers be?

Lifters will often load the reverse hyper with multiple 45-pound plates and perform reps with ease, but then load a couple 25 pound plates – if that – and struggle to maintain an isometric hold for longer than 20 seconds.

Do reverse Hypers build muscle?

Reverse hyperextensions are often done to increase glute activation, hypertrophy, muscular endurance, and strength. Powerlifter and Westside Barbell guru Louie Simmons suggests that athletes perform higher repetitions (12-20) per set when focusing on “restoration”/muscle growth (size).

What is a reverse hyper good for?

Addresses pain: A reverse hyper machine can decompress the spine, help pump fluid back into the intervertebral discs, and reduce pressure, which helps alleviate back pain. Strengthening: Training with a reverse hyper machine may help strengthen back muscles and reduce injury during training and lifting.

Do hyperextensions build muscle?

Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. This includes the erector spinae, which supports the lower spine. Back extensions also work the muscles in your butt, hips, and shoulders.

Reverse Hyper - Why

Do reverse Hypers build glutes?

The reverse hyper builds hamstring and hip flexor flexibility, anti-flexion core stability, and glute strength.

Is reverse hyper bad for back?

Lower back pain from reverse hyperextensions happens because the little vertebrates in the lower back can't move independently of one another, so as you swing your legs up, you force your lower back to extend only at one vertebrae. This puts way too much stress and pressure on this disc.

Is reverse hyper safe?

Although the reverse hyper is a very safe and effective exercise, your weak and injured low back may not be used to moving in such a manner. Repetition, consistency, and proper movement will help you eventually achieve a normal full range of motion.

Why do hyperextensions hurt my lower back?

Lumbar hyperextension injuries occur when the lower level of the spine is bent backwards, or arched, past the normal anatomical position repeatedly. Such additional, repetitive stress may lead to serious complications and damage to the bones, or vertebrae, and nerves in the back.

Are hyperextensions good for glute growth?

The hyperextension serves a handful of purposes: It strengthens the posterior chain (lower back, glutes, hamstrings). It can be used as an assistance movement to improve the squat and deadlift totals. It can be used as a primary glute or hamstring movement for bodybuilding purposes.

Can you do reverse Hypers every day?

The reverse hyper can be used with both light and heavy loads in everyday training to reduce lower back tightness and strengthen hamstrings, glutes, hips, and more. Strength Gains The reverse hyper builds posterior chain strength, which will increase squat and deadlift strength.

How many reps reverse hyper?

A reverse hyperextension machine will be equipped with a mechanism that allows you to load weight. Perform three sets of 12-15 reps, keeping rest periods 45-90 seconds.

How do you make reverse Hypers harder?

Using the band handle makes doing the hypers extremely hard. You pull against the band and it gives. This makes it so you must flex your low back, abs, glutes and hamstrings much harder. Because of the stretch, you can't pull yourself into the pad nearly as hard and that makes a world of difference.

How did Louie Simmons heal his back?

Louie Simmons: 1983, I broke it again. A doctor, a surgeon here in town wanted to take out two discs, fused my back and take our bone spurs. I refused, and at that point I already was doing reverse hypers that's how I started. So I did acupuncture, acupressure, I stretched, and I rehabbed myself.

Are burpees bad for your back?

BURPEES: Burpees involve high-impact movements and jumping. This is harmful for the lower back pain. Burpees can make lower back pain even worse. HIGH KNEE JUMP: Doing high knee jumps can sprain ankle and knees.

Are hyperextensions bad for you?

Hyperextensions done on a consistent basis are one of the best things you can do for your lower back health. They are not only a great back workout, they are also one of the best exercises to prevent lower back injury.

Who invented reverse Hypers?

The Reverse Hyper is a piece of exercise equipment that was designed and invented by powerlifter, strength coach, inventor and author, Louie Simmons.

What is overload progression?

Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.

What can I use instead of reverse hyper?

Should I do weighted hyperextensions?

Some may think the hyperextension is a lower back exercise, however, for most individuals it is better if they focus on using the movement to target the glutes. The weighted hyperextension is a great way to progress the hyperextension to ensure continued muscle growth.

How often should you do hyperextensions?

If training your lower back and core muscles is a priority for you — either because you are injured, they lack strength or you just feel that they are underdeveloped — perform hyperextensions twice a week at the start of your workout.

Are back extensions necessary?

Back extensions, whether done dynamically for reps or isometrically for time, are effective for developing strength and endurance in your erector spinae muscles. The erector spinae group runs along your spine and is responsible for extending your spine.