All about the Hyperextension
(Back Finish)
BENEFITS & MUSCLES WORKED: Lower Back, Glutes, Core, Abdominals
START POSITION: The pivot point (around the hip area) is key to this exercise – get that point wrong and the rest is a waste of time. Ensure that your legs are firmly anchored behind you, just above your heels. Tuck in your tummy and focus on tensing the lower Back, Glutes, and hamstrings to perform the lift.
NOTES: Difficulty Rating: 80%
When performed correctly, the Hyperextension strengthens the lower back, Glutes, core, and abdominals all at once. Common mistakes with this one are:
1) bending backwards too far at the top (over-pronation) – some people promote this form of the exercise as a Glute developer! However, I’m afraid you will never convince me that bending the back that far in the wrong direction is a good idea. Nope. Not buying it. There are plenty of better ways to develop your Glutes. This is, always has been, and always will be, a LOWER BACK exercise!
2) Placing your hands behind your head instead of crossing them over your chest. This only encourages you to bend backward too far at the top, adding extra pressure to your lower back. Please only complete this exercise using the form shown in the images here, in both the lower and top positions.
I find it helps me to sink a little lower in the lower position because I like to achieve total relaxation of the back muscles and pause for a fraction of a second before tensing upwards again. So I flop a bit. I believe this is acceptable, provided it is done slowly, with the tension force accelerating gradually during the upward movement.
A beautiful and classic old-school exercise!