Reverse Hyperextension On Swiss Ball

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Description

Step 1: Lay your torso on the swiss ball, which is on top of a bench, and grasp something in front of you (it can be a power rack, bench, etc.). Your legs should not be on the top portion of the ball 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. 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.

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.

For those who don’t have access to a reverse hyperextension machine, doing them on a swiss ball on top of a bench is an ideal alternative.

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.

YouTube Video ID:

NwQNVo-8sZM

Target Body Parts: Back
Equipment Needed: Bench, Swiss Ball

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Reverse Hyperextension On Swiss Ball