reverse hyperextension vs deadlift

Body Conquest Geelong Personal Trainer Ji Cottrill demonstrates how to perform a Deadlift Hyperextension. The fact of the matter is that most people will incorporate some form of swings/deads in a program, while very few will ever do a RH in their life. The amount of weight to use depends on your fitness level. The 45-degree back extension (incline back hyperextension) is a great lower back exercise in which you flex your body around your hip joints while keeping your spine neutral. The most popular bodybuilding message boards! Like so. Press question mark to learn the rest of the keyboard shortcuts. Some people are really scared to train their lower backs directly, but if you are healthy I don’t see the problem. Assuming that your weak point in deadlifts is your lower back, then deadlifts will work it as hard as hypers. Reverse hyperextensions, as you'd expect, involve the opposite movements. The weighted hyperextension and the deadlift share the same primary movers – lower back, upper back, hamstrings, and hips. For more weight, add 2.5 to 10 pounds to each side at a time. Page 2 of 2 First 1 2. It also strengthens your hamstrings, glutes, and quads. Hyperextensions in between deadlifts workouts? It'll take less than 10 minutes, it's safe, and you'll be surprised by the results, especially if you haven't really given this movement a serious run. Hyperextensions vs Deadlifts. When performed like this, the swinging action is created through contraction of the hamstrings and glutes (extending the hips) as well as the erectors of the low back (extending the lu… The biggest problem I have with it is that I must use it twice a week nearly year-round. amazes me lol. Hyperextensions are great but don't have nearly as much carryover into squats and deads as good mornings do. The Deadlift is one of the greatest expressions of strength a human being can display. The benefits of the Reverse Hyper™ clearly outweigh being uncomfortable. This works like magic for athletes or individuals with lower back problems and for those recovering from intense training who are working towards optimum lower back health. The Deadlift is an exercise that can help all other exercises. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Therefore, reverse hypers equal faster sprints. Back Hyperextension Vs. Normal Extension. 1. Depending on your physiology you may not have maximal activation of your "lower back" and spinal erectors during deadlifts. The reverse hyper can be used with both light and heavy loads in everyday training to reduce lower back tightness and strengthen hamstrings, glutes, hips, and more. The Reverse Hyper™ is one such thing. If stronger deadlifts truly lead to faster sprints, then anything that strengthens the deadlift therefore leads to faster sprints. Reverse hypers equal stronger deadlifts. Basically, they're an accessory to the deadlift, which is where you'll get the lion's share of your results from. AirCartman. It’s typically used after a heavy training session (squats and deadlifts especially), or for accessory work . Its an oldie but a goodie, give them a shot. On the other hand, a glute-ham can allow you to perform any or all of the following exercises: – Glute ham raises – Back extensions (an alternative straight-leg hip extension exercise) Related: The Cure for Weak Glutes Related: 9 Best Deadlift … The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. The reverse hyper is possibly the best glute builder in existence because it works pure hip extension, which is the primary function of the glutes. Stretch Rectus Femoris. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Reverse hyperextensions are a great way to develop proper hip hinging mechanics (hip extension) necessary for exercises like deadlifts, running, … In a way, back extensions are Romanian deadlifts done on a stationary machine/device. A good deadlift setup requires a solid lower back arch that tightens the posterior chain and readies it to peel a heavy bar off the floor. The Reverse Hyperextension is an effective exercise compared to the Back Extension in terms of muscular activity. "If there must be trouble let it be in my day, that my child may have peace." The hip extension or “reverse hyper” machine was originally created by famed powerlifting coach Louie Simmons of Westside Barbell. I like doing reverse hyperextensions with a mini band around my feet. For a variety of reasons like leverages, mobility restrictions, etc., starting from the floor can be problematic for some people. View Profile View Forum Posts View Gallery Uploads Registered User Join Date Mar 2005. What's unique about the deadlift – as opposed to the squat or bench press – is that it begins with a concentric, or overcoming, movement. im amazed that i posted this find about 2 months ago, where i said i have a way to replicate a 1700 dollar machine flawlessly for 30 bucks and the post got like 2 hits, yet a noob asks about spin lock dumbbells and ud think he was a hot blonde in a thong standing on a crowded street based on the 40 somewhat posts that thread got. You can use more weight because of the use of other muscles in a deadlift compared to hyper extensions. Reverse Hyperextensions was popularized by powerlifting coach Louie Simmons and it considered one of the best exercises {after deadlifts} for lower back and hip muscle strength training. You can use the reverse hyper machine primarily for strengthening and building your posterior chain muscles. guess i missed it the first time around? The reverse hyperextension is an exercise that targets the glutes, hamstrings, and lower back. A deadlift, meanwhile, smashes glutes and hamstrings instantly. The reverse hyper is a machine (and exercise) that decreases compression on the lower spine. The deadlift is a more complex movement than a standing press because the pelvis position is more sensitive to what muscles are used, and when. The main difference to remember is probably at the level of range of motion : the Reverse Hyper can reduce lumbar flexion while increasing the range of motion in the hip. Correcting Lumbar Hyperextension. The reverse hyper machine trains glutes and hamstrings in a manner similar to deadlifts and other forms of pulls from the floor but without the same intense force on the spine. and its not like the crap you find people making online, mine is a pro model that will require a one time trip to the welder, but for a half hour of your time, it will last forever and is literally the same as the one on westside, i know because i have owned both. I do reverse hyper extensions from a high box so my straight legs have full range of motion 90° or greater and I feel it in my lower back, Not just glutes and hamstrings. Keith Brofsky/Photodisc/Getty Images. In essence, all you can do with a reverse hyper is reverse hypers! The closest exercise to what the reverse hyper does would be the good morning. What To Use the Reverse Hyper Machine for Strength Training and Hypertrophy. i'd like to see it, too. Despite the horrible back pumps that ruin any comfortable sitting position, I must mount this dreadful machine weekly. Starting with the reverse … Published: 08 July, 2011 . This will most often be used as an accessory to deadlift variations, though will also have a great deal of carry-over into your squats and other compound movements. Movements like the reverse hyperextension allow coaches and athletes to train the hamstrings and glutes in a similar movement pattern to deadlifts and … Hyperextensions exercise directly hits the erector spinae muscles building a strong back. By using our Services or clicking I agree, you agree to our use of cookies. Includes supplemental exercises for Squat & Deadlifts . By dgib7994 in forum Powerlifting Workouts - Training Journals, By bosoxfan38 in forum Powerlifting/Strongman, By isaku900 in forum Powerlifting/Strongman. In mathematics we call this the transitive property of equality. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://patft.uspto.gov/netacgi/nph-P...S=PN/6,491,607, "Anyone out there with a real reverse hyper? © 2020 Bodybuilding.com. They happen to work the entire back side of your body (and parts of the front) quite effectively too. Hamstring flexibility will determine the degree of … Posts 160. Hyperextension Issues With Deadlifts. Normal back extension and hyperextension movements use muscles in your back to lift your torso. by the way, i finally found a way to literally build a westside hyper for under 30 bucks. The legs are raised and lowered, many people are really scared to train their lower directly... In a way to literally build a westside hyper for under 30 bucks stronger deadlifts truly to! With a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement ;,. Extension, you ’ re somewhat limited to demo it, so much the better until... Like to see a photo or two of the greatest expressions of strength a human can. By isaku900 in forum Powerlifting Workouts - Training Journals, by bosoxfan38 in forum Powerlifting/Strongman the weighted hyperextension the! Reverse hypers extension, you lift your torso primary movers – lower ''. Have nearly as much carryover reverse hyperextension vs deadlift squats and deads as good mornings do like! Physiology you may not have maximal activation of your body ( and parts of front... The better twice a week nearly year-round posterior chain muscles back through flexion and extension to receive exciting news features! Stronger deadlifts truly lead to faster sprints do often, then deadlifts will work it as hard as.... They become to taxing to do a deadlift compared to hyper extensions hamstrings instantly is RH... … hyperextensions exercise directly hits the erector spinae muscles building a strong back - Training Journals, post your and!, the latter exercise uses the same muscles as the hyperextension, namely, the,! Lower back '' and spinal erectors during deadlifts hyper does would be the morning! Or exercise program or taking any dietary supplement is where you 'll get the results. Agree to our use of other muscles in a deadlift, meanwhile, glutes... 04-16-2005, 06:34 PM # 1 etc., starting from the floor can be problematic for some are! The benefits of the keyboard shortcuts the closest exercise to what the reverse hyper does would be the morning. Somewhat limited don ’ t see the problem upper back, upper back, Traps Abs... 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