Step 1: Lay your torso on bench and grasp the handles in front of you. Your legs should not be on the bench at all. Grip tightly with your thumbs wrapped around the handles and your palms facing each other. Your legs should be straight and your feet should remain above the floor.
Step 2: Raise your legs up by extending your hips as high as possible, creating a swinging motion. Continue to raise as high as you can, ideally raising your legs until they are straight and in line with your upper body. Keep your legs as straight as possible and do not bend your knees.
Step 3: After pausing for a split-second when your legs are at their highest, lower your legs to starting position, having them swing under the bench to create significant stretch for your lower back and erectors. Keep the swinging motion under control to ensure maximum benefit.
Step 4: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached. Heavier weight can be added in between sets.
Benefits:
Reverse Hyperextensions were made famous by the incomparable Louie Simmons and Westside Barbell, and are a premier exercise for building up muscles and strengthening your lower back, hamstrings and glutes.
This exercise is a tremendous one for strengthening your posterior chain, which is necessary when wanting to improve on powerlifting movements like the squat or deadlift.
When this movement is done properly, it can work a number of muscles. For the posterior chain, it is one of the best supplementary exercises you can do in your workout following squatting or deadlifting. The stretching motion of the movement is also great for rehab/prehab work on your lower back.
Remember not to swing too much to ensure your posterior chain is doing the bulk of the work and to get the best possible stretch.
Step 1:Grab a rope and sit on the floor with your knees bent and the rope between your legs. One arm will be higher than the other on the rope. Step 2:Grasping the rope tightly with your palms facing each other, pull up with one hand, bending your elbows and moving up the rope. Keep your legs bent while doing the movement and also keep your...
Step 1: Stand facing the machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back straight...
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Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
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