The Reverse Hyperextension
is a GREAT lower back and posterior chain exercise (the
muscles that run along the back of the body). If you've
got lower back issues, it can be very useful for deloading
the spine and getting some traction on the area.
Typically, you need to
have a bench designed for the exercise...and that's
usually where the problem with this exercise starts...not
many gyms have a Reverse Hyper bench!
I'm going to show you
an alternate way to do it where all you need is a normal
flat bench and a Swiss ball.
Works VERY well.
So first, get a ball and
set it on the end of a flat bench (right at the very
end). Stand with your belly up against the ball.
Now roll forward on your
stomach on top of the ball and grip on the sides of
the bench. Lock yourself in nice and tight.
Now, keeping your legs
fairly straight, raise them up behind you, as in the
picture. The motion should come from your lower back.
Hold for a few seconds then lower down slowly.
Remember to hold on tight
as you do this exercise because you're balancing on
a ball on a bench! Keep your arms bent and tight.
The only hitch with this
version is that your legs might still hit the ground
at the bottom of the movement. You can avoid this by
bending your legs as you come down, keeping your feet
off the ground. It's a good thing to do because it's
a valuable part of the exercise.
You can also, at the start
of the exercise, start with the ball higher up on your
body so your hips get elevated a bit more during the
exercise.
Overall, this is an excellent
way to work on the lower back - it's much more forgiving
than regular extension because how it decompresses the
spine at the bottom.
If you don't have a Reverse
Hyper bench to work with, this is an excellent alternative.
