Hyper Extensions (horizontal)
Bodyweight Strength - The Horizontal Hyperextension is an excellent exercise that is rarely recognized for its fantastic potential at increasing serious bodyweight strength. The technique for performing the exercise is basically identical to the technique for performing 45 degree Hyperextensions, the only difference being the angle of the bench that it is performed on. This difference in angle puts more pressure on the glutes and spinal erectors near the top of the motion and typically provides a deeper stretch of the hamstrings at the bottom of the motion in this horizontal version of the hyperextension.
However, the exercise technique itself is the same. As stated in the exercise description for 45 Degree Hyperextensions, you will want to refer to the technique details of the straight leg Good Morning for all of the precise technique points regarding how to contract each of your muscles at each point throughout the exercise etc. The technique regarding those points is consistent throughout all hamstring/hip extension exercises and it is thoroughly described on our page about Good Mornings so there is no need to repeat it here.
It is important to remember that individuals who are overweight should not attempt this exercise until
We also recommend that you find a competent bodyweight strength trainer to guide you in learning and mastering this exercise in person because the technique points can be very difficult to master properly without someone to observe and correct your movement during the exercise.
Lastly, Horizontal Hyper Extensions have tremendous potential to be used as a serious strength exercise. As your strength progresses using just your bodyweight as resistance, you may soon find that you can place a light barbell on your upper back/shoulders (as you do when performing a Good Morning). After mastering the small barbell you may move up to a full size barbell and eventually start adding more and more weight plates to the barbell. Eventually you may find yourself lifting some pretty heavy weights on Horizontal Hyperextensions. If this occurs, you will most definitely see a significant increase in your strength on your primary strength and explosive lifts such as the Back Squat, Front Squat, Deadlift, Overhead Squat, Clean, and Snatch. This will be partly due to the increased hamstring and glute strength developed and partly due to the increased leverage created by your ability to arch your back significantly and strongly. This increased arching ability will enable your torso to remain more upright during these big strength lifts and will thereby increase your leverage over the bar.
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.bodyweight-strength.com
However, the exercise technique itself is the same. As stated in the exercise description for 45 Degree Hyperextensions, you will want to refer to the technique details of the straight leg Good Morning for all of the precise technique points regarding how to contract each of your muscles at each point throughout the exercise etc. The technique regarding those points is consistent throughout all hamstring/hip extension exercises and it is thoroughly described on our page about Good Mornings so there is no need to repeat it here.
It is important to remember that individuals who are overweight should not attempt this exercise until
- They have mastered the pre-requisite exercises mentioned for Good Mornings and 45 Degree Hyperextensions
- They have lost sufficient weight to be able to perform the exercise safely and correctly.
We also recommend that you find a competent bodyweight strength trainer to guide you in learning and mastering this exercise in person because the technique points can be very difficult to master properly without someone to observe and correct your movement during the exercise.
Lastly, Horizontal Hyper Extensions have tremendous potential to be used as a serious strength exercise. As your strength progresses using just your bodyweight as resistance, you may soon find that you can place a light barbell on your upper back/shoulders (as you do when performing a Good Morning). After mastering the small barbell you may move up to a full size barbell and eventually start adding more and more weight plates to the barbell. Eventually you may find yourself lifting some pretty heavy weights on Horizontal Hyperextensions. If this occurs, you will most definitely see a significant increase in your strength on your primary strength and explosive lifts such as the Back Squat, Front Squat, Deadlift, Overhead Squat, Clean, and Snatch. This will be partly due to the increased hamstring and glute strength developed and partly due to the increased leverage created by your ability to arch your back significantly and strongly. This increased arching ability will enable your torso to remain more upright during these big strength lifts and will thereby increase your leverage over the bar.
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.bodyweight-strength.com