Hyper Extensions (45 degrees)
Bodyweight Strength - Hyperextensions are one the most incorrectly performed exercises in the gym. Being a bodyweight exercise, they are an excellent tool for increasing bodyweight strength but because people don't do them correctly they are often nothing more than a waste of time and are, at worst, a serious danger.
The proper exercise technique is virtually identical to the Good Morning. The only difference is that they are performed on a 45 degree hyper extension bench in which you lock your legs firmly into place rather than standing freely on the ground. Also, because of the 45 degree angle of the hyperextension it is safe to "follow through" with the hips at the end of the exercise. By this I mean, it is okay to extend the hips fully (and even extend them slightly beyond straight) just like you would do on a Stiff Leg Deadlift or a Deadlift.
One of the most important factors regarding setting up properly for this hyperextensions (so that the exercise can actually be performed properly) is the height at which you set the pads on the hyperextension bench. It is highly important that they not be too high. If they are too high, your hips will bump into them when you attempt to perform the exercise and this will cause you to round your lower back.
To set the bench to the proper height, select a level that places the top of the pads on the upper thigh and yet is still about 2-3 inches below the front of the hip bone. If it is higher than this, it can get in the way of the hip during your motion and prevent you from pivoting at your hips. This would force you to round your back and can result in serious injury. This is precisely how this exercise is frequently performed in gyms all over the US...much too the danger of the people performing it.
If the top of the pads are place too low, it will be uncomfortable on the thighs (because it will feel like its digging in to the muscle), but unless it is way too low, it should not be dangerous in the same way as it is if it is too high. However, it is certainly uncomfortable and can result in causing you to get distracted by the pain and lose focus on your exercise technique. Ultimately this can be just as dangerous as setting the pads too high.
Obviously there is a sweet spot for each individual regarding the height of the pads on the hyperextension. It will all depend on your height and the length of your legs. It is well worth taking the time to figure out the spot that works best for you on the hyperextensions bench in your gym.
Once you have discovered your sweet spot, the exercise will be performed exactly like a Good Morning (utilizing all of the same techniques regarding head positioning, core tightening, etc that are described there). Again, as mentioned above, it is acceptable (and even desirable) to follow through as far as you can with the hip extension at the top of this exercise (whereas on Good Mornings you will stop when you reach a straight extension and will not extend the hips any further).
This exercise is often exceeding difficult and even dangerous for overweight individuals because it is a bodyweight exercise and their bodyweight is so heavy. If you are overweight, this exercise should not be attempted until you have:
Once you have thoroughly mastered 45 Degree Hyperextensions with you r bodyweight you can begin adding weight to the exercise as you increase in strength by placing a barbell on your upper back/shoulder area (as you would for Good Mornings). Before moving on to a barbell though, try a broomstick first and master that. Then progress to a light barbell. Then eventually to a heavier barbell. This is an exercise that doesn't require much weight to be effective; so be cautious and slow regarding how much weight you add to it.
As mentioned in Good Mornings and Stiff Leg Deadlifts, we recommend that you find a well qualified bodyweight strength trainer that can assist you in learning and mastering the technique of this highly effective (and highly precise) exercise. If performed correctly, it can result in excellent strength and flexibility gains. If performed incorrectly it can result in serious injury. Do not treat it lightly. It is a tough exercise and deserves respect.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
The proper exercise technique is virtually identical to the Good Morning. The only difference is that they are performed on a 45 degree hyper extension bench in which you lock your legs firmly into place rather than standing freely on the ground. Also, because of the 45 degree angle of the hyperextension it is safe to "follow through" with the hips at the end of the exercise. By this I mean, it is okay to extend the hips fully (and even extend them slightly beyond straight) just like you would do on a Stiff Leg Deadlift or a Deadlift.
One of the most important factors regarding setting up properly for this hyperextensions (so that the exercise can actually be performed properly) is the height at which you set the pads on the hyperextension bench. It is highly important that they not be too high. If they are too high, your hips will bump into them when you attempt to perform the exercise and this will cause you to round your lower back.
To set the bench to the proper height, select a level that places the top of the pads on the upper thigh and yet is still about 2-3 inches below the front of the hip bone. If it is higher than this, it can get in the way of the hip during your motion and prevent you from pivoting at your hips. This would force you to round your back and can result in serious injury. This is precisely how this exercise is frequently performed in gyms all over the US...much too the danger of the people performing it.
If the top of the pads are place too low, it will be uncomfortable on the thighs (because it will feel like its digging in to the muscle), but unless it is way too low, it should not be dangerous in the same way as it is if it is too high. However, it is certainly uncomfortable and can result in causing you to get distracted by the pain and lose focus on your exercise technique. Ultimately this can be just as dangerous as setting the pads too high.
Obviously there is a sweet spot for each individual regarding the height of the pads on the hyperextension. It will all depend on your height and the length of your legs. It is well worth taking the time to figure out the spot that works best for you on the hyperextensions bench in your gym.
Once you have discovered your sweet spot, the exercise will be performed exactly like a Good Morning (utilizing all of the same techniques regarding head positioning, core tightening, etc that are described there). Again, as mentioned above, it is acceptable (and even desirable) to follow through as far as you can with the hip extension at the top of this exercise (whereas on Good Mornings you will stop when you reach a straight extension and will not extend the hips any further).
This exercise is often exceeding difficult and even dangerous for overweight individuals because it is a bodyweight exercise and their bodyweight is so heavy. If you are overweight, this exercise should not be attempted until you have:
- Mastered the Good Morning and the Stiff Leg Deadlift (as well as all of the prerequisite exercises for those lifts) and
- Lost sufficient weight to allow yourself to correctly and safely perform Hyperextensions
Once you have thoroughly mastered 45 Degree Hyperextensions with you r bodyweight you can begin adding weight to the exercise as you increase in strength by placing a barbell on your upper back/shoulder area (as you would for Good Mornings). Before moving on to a barbell though, try a broomstick first and master that. Then progress to a light barbell. Then eventually to a heavier barbell. This is an exercise that doesn't require much weight to be effective; so be cautious and slow regarding how much weight you add to it.
As mentioned in Good Mornings and Stiff Leg Deadlifts, we recommend that you find a well qualified bodyweight strength trainer that can assist you in learning and mastering the technique of this highly effective (and highly precise) exercise. If performed correctly, it can result in excellent strength and flexibility gains. If performed incorrectly it can result in serious injury. Do not treat it lightly. It is a tough exercise and deserves respect.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com