Weighted Hypers

[cog]

Liking these atm,trying not to go to far at the top.Read Brett Contreras article.What is your opinion on loading a barbell with this movement Prae?

[Centurion]

i didn't read the article but back is everything for men that's why we should keep it strong :D

[cog]

Looking at my post I meant "read" in the past tense,I'm fairly certain Prae knows this guys work.Great for the hams as well.

[tex]

i like it!

[cog]

You loading up tex?

[tiramisu]

Really like heavy reverse hypers. Always kind of thought heavy regular hypers were a bit risky for the back although I have been known to do good mornings and they aren't exactly risk free either.

[Gixxer750]

Here is an excellent article with videos from Bret Contreras' sight. This guy does loads of research in and out of the gym. If you want to get your lower half strong his articles are and essential read.

http://bretcontreras.com/industry-rant-back-extensions-reverse-hypers/

[cog]

Yeah did a bunch of research wearing sensors to gauge muscle activation,has a book.

[tex]

ive held plates and used a barbell on the hypers......just like anything else.....start light and really concentrate.....a barbell on my back gives me a crazy pump. bands are an interesting addition as well!!!

[cog]

I use two 40 lb kettles ATM,can't remember if anybody has done this with 225-315 without issues.

[cog]

Now that I think about this,Alexeyev did them from a flat bench with 400 explosively.I am using a 45 deg station.

[tex]

hardest thing with heavier weights is getting into position to start......gotta have a few guys to help you get the bar up and into position.....

[cog]

Alexeyev had his legs strapped down and two guys to get the bar in place.On a 45 deg station it should be higher off the ground so you could just grip an oly.Is Prae in Mexico again?

[tex]

ya i still gotta have it up on my back cuz of stupid arm length.....try it both ways and youll notice it gives a different feel

[Gixxer750]

You have to remember that hypers ---on a 45 degree--- will depend on where the placement of the pad is in relation to your hips...this will determine if it is a lower back exercise or a glute exercise. Also on a proper REVERSE hyper machine it's very difficult to hurt your lower back in terms of going into EXCESSIVE hyper extension. And most guys will THROW the weight instead of using some control. Also making sure that the eccentric portion of the movement is in control.
I wish more gyms would have Revers Hypers and GHD! I'm not a fan of "machines" but these are in my "special needs" category.

[cog]

I keep the pad ony thighs and feel it in hams and butt.I have a home made reverse hyper in the garage which I only use in the summer.Thankfully I have a fully adjustable GHD at the gym which is why I go there.

[blp]

I add it on my program omg th start was rough

5 pounds n it was like it will brake in half lol

Dynamic strecht n this over time

And im.gettin stronger then ever

It went from nightmarish to great

[Praetorian]

A reverse hyper machine or GHR is far superior to a regular hyper extension bench. Using the hyper extension bench requires specific technique...the lower back must be rounded and emphasis placed on the glutes and hams...it is a totally different exercise then lumbar work.
P

[cog]

I bought a GHD for my garage.I chopped up my wood reverse hyper platform to make a 45 deg hyper that easily pulls out of the cage.I tried reverse hypers on the round pads of the GHD,but it's uncomfortable and only bands are practical.Im going to build another reverse hyper that easily detatches from the cage because I like all three.