Hyperextension

A strong lower back is desirable for many. The erector spinae muscles are the ones that build a tough back, and the back hyperextension exercise is the best way to make them work. This lower back exercise require a special hyperextension roman chair for necessary range to be provided.

Back Hyperextension exercise

Start position for back Hyperextension exercise is on the bench with your body parallel to the floor, facedown and your legs under crutch. You can put your arms behind your neck, on the chest, or use them to hold extra weight, such as plate or a dumbbell, if you want so.

Now you need to bow down until you reach 90 degree. Bending passes through your wrist as you back stays as straight as possible.

After a short contraction return to the initial position. Make sure that you’re not stretched out of body level.

A very important moment in doing back hyperextension exercise is that you should not allow yourself to make hyperextension beyond the body level, because it will blast your wrist and back in a bad way. Control you body while going down, if you do it rather slowly you won’t let the gravity do your work for you. Also remember to exhale on the exertion point, otherwise your muscles won’t get enough tension for the lower back to hamstrings anf erectors.

If you feel that back hyperextension become too easy so you can do many reps, try to add extra weight behind your head or in front of your chest.