Want to have a strong back like a weightlifter? Then find out how they train the back extensors and why they devote so much time to hyperextension. Hyperextensions are very often used by girls when working on the muscles of the buttocks. However, hyperextension can also be effective in weightlifting. The movement is very effective in working out the rectus muscles of the back, buttocks, and hip flexors. With the systematic use of this movement, you can perfectly prepare the body for high loads, as well as reduce the risk of injury to the spinal column and tendons. Let's look at the question of how to properly use hyperextension in weightlifting.
There are only two types of exercise:
- Straight - the upper half of the body is unbent.
- The opposite - only legs rise.
Today, you can find a simulator for performing hyperextension in almost every gym. It is adjustable in height and can be used by athletes of different heights. By and large, this exercise can be performed at home, only the presence of desire and one flat surface is important.
Weightlifting hyperextension technique
You must first set up the machine correctly. The top rollers should be slightly below the body fold line. The lower ridges, in turn, are located just above the Achilles.
When the setup is complete, you should lie face down, resting on the top rollers. Rest your feet on the platform or, if there are lower rollers, secure your feet under them. Bend your knee joints slightly and hold them in this position until the set is complete.
In the starting position, your back and legs should be in a straight line, and your back should be slightly rounded. Tilt your torso down to about 60 degrees, then return to the starting position. At the top of the trajectory, pause for one or two seconds. During the ascent, it is necessary to exhale, and when moving down, inhale. It is also important to perform the movement in a slow manner.
Hyperextension for the gluteus muscles
To accentuate the load on the muscles of the buttocks, you need to strain them throughout the set. As you move down, round your back to transfer the load to your buttocks. This is the main nuance of performing the exercise for girls who want to make their buttocks more attractive. To make it easier to keep your back rounded, lower your heads down.
Reverse hyperextension technique
It is also not a difficult movement from a technical point of view. You need to lie on your stomach on the bench so that your legs and hips hang from it, but do not touch the floor. Bring your shoulder blades together and place your hands on the side of the bench. Begin to lift your legs, inhaling until they form a straight line with the body. Pause in this position, squeeze your glutes and return to the starting position.
Common mistakes when doing hyperextension exercise
Hyperextension is considered a safe movement, but some athletes manage to get injured while doing it. To avoid this, consider the most common errors:
- The body descends to an angle of over 90 degrees.
- There is a deflection in the upper position of the trajectory.
- The body sways up and down.
- Arms and legs are not positioned correctly.
- Large weights are used.
How to correctly perform extensions and hyperextensions, see this video:
