Hyperextension Machine
Hyperextension Machine
The Hyperextension machine is a great machine to work the hamstrings, abs and lower back muscles. The Hyperextension is one of the best core torso power building exercises that you can do. Too many of us neglect our back torso muscles, and the result is often back or lower back pain. The prescribed solution by back specialists in response to chronic back pain is to develop the musculature of the lower back, and these specialists will often recommend a Hyperextension machine, for developing this musculature.
The Hyper extension is simply one of the most effective ways to build core torso power, and a well muscled, powerful lower back.
Appearance and dimensions of the Hyper extension machine
The Hyper extension machine consists of a padded bench for your waist and upper legs, and two foot restraints behind this bench seat. The dimensions of the Hyperextension machine are 80 cm x 110 cm x 110 cm. This is a compact and inexpensive piece of gym equipment, but will work your lower torso muscles, and lower back muscles, better than a much more complex and expensive piece of gym equipment.
The Hyperextension is small enough to fit easily in any small gym, professional gym, or home gym environment.
What are the core muscles worked on the Hyperextension machine?
The core muscles worked during the back Hyperextension are the lower back muscles (erector spinae), and the glutes and the hamstrings. This is a fantastic core body strength builder, and is the best exercise that you can do for lower back strength. The exercise will also build and tone the glutes and the hamstrings
How to use the Hyperextension machine
Position yourself onto the leg/waist pad, so that your upper things are on the pad, and your waist is just above the pad, giving you free range of motion. Secure your legs by bracing the backs of your ankles under the leg restraints at the back.
Lower your waist as far as is comfortable towards the floor. Keep your neck relaxed. Inhale as you lower yourself smoothly towards the floor. Exhale as you bring your torso back up, until you are as high as you can go, and at least at a level which is parallel to your legs. Hold the position at the top for a two count, and repeat the exercise.
Do not swing or bounce at the bottom of the movement, as this will take the muscle strain away from the lower back, and will reduce the effectiveness of the movement.
The Hyperextension bench can also by used to perform more intense than usual sit ups. To use the Hyperextension equipment for sit ups, sit on the pad, and secure the top of your ankles and feet behind the leg restraints. There are two side handles as well by the side of the chair, so you can secure yourself properly prior to beginning. When you have achieved a comfortable and stable position, lower yourself back to a horizontal position, or as far back as you feel comfortable going, inhaling as you lower yourself. Exhale as you smoothly raise yourself to a vertical sitting position. Do not bounce through the motion, as this can reduce the effectiveness of the exercise. This will target the abdominal muscles.
Improper technique can lead to injury
The first thing to remember when using the back Hyperextension, is always to warm up properly. The back Hyperextension uses a wide range of motion, and the back muscles can be easily strained if they are not already limber before attempting the exercise.
You may feel some strain on the hamstrings as you attempt to extend the range of motion for this exercise. You will with time be able to increase the range of motion, but you should never push yourself beyond a pleasant tight sensation. Do not bounce in an attempt to increase the range of motion, as this can injure your hamstrings.
If you are using the Hyperextension for sit ups, you should always strive to keep your back straight and rigid as you perform the exercise. If you arch your back you are much more likely to strain or tear the muscles in your inner torso, and you will also see less effective results, as the correct abdominal muscles will not be worked as hard.
For this reason, you should never lock your hands behind your head or neck as you complete your sit ups, as this is almost certainly going to cause you to arch your back.
Variable techniques while using the Hyperextension
The exercises performed on the Hyperextension can be intensified through the use of additional weights.
For the back Hyperextension, you can either grasp a weight plate to your chest as you perform the exercises, or hold a weighted barbell behind your shoulders as you perform the range of motion.
The sit up can also be intensified with the use of a weight. Grasp a heavy weighted plate to your chest within your crossed arms as you perform the sit ups. This is an advanced technique, and will build serious muscle.
The sit ups can also be varied in a number of other ways. You can twist your torso as you rise to as sitting position, and this will increases the workout on the oblique (side abdominals). You can also perform half sit-ups. For a half sit up, you raise as normal, but pause at about 30% to the top of a full sitting poison. Pause for a two count, and flex your abdominals, before inhaling as you slowly lower yourself down. This is actually considered to be a superior exercise to the full sit up, as it targets the abdominals more effectively.
Why you should consider a Hyperextension machine?
Back pain is a very common complaint these days. Too many people spend too much time sitting behind desks, and do not have the necessary lower back strength to well support their torso. Many weight trainers also neglect their lower backs, while training their abs to excess. This can lead to ill proportioned physiques, and ultimately chronic pain.
Back specialists say that the single greatest exercise that can be done to build lower back strength is the back Hyperextension. And this simple and affordable piece of gym equipment is the best way to do that exercise.
The Hyperextensions station is a necessary part of any comprehensive gym environment and its simplistic design of heavy gauge steel offers great value for the money.
You should not neglect the musculature of your lower back, and this simple piece of gym equipment is a great way to ensure that you never do.