![]() ![]() These Hyper Extension Benches are made from steel, to give you a support bench you can trust. Starting with your body in a straight line, you can now perform back extensions by lowering your upper body to a suitable angle, before bringing it back up again to the straightened position. The leg pads can be placed in 2 different height positions, so you can again ensure you are working in a comfortable and safe position. Your feet should be placed securely on the foot plates, with the padded leg guards against your calf muscles, holding your legs in place. This is height adjustable, so you can ensure that the cushion is at your most suitable position. To use the bench you lie on your front on the bench, with the padded cushion set at and just below your waist. These benches provide great support for back and core exercises. The bench allows you to target strengthen the muscles in your back, as well as improving your core strength. One weak link in the chain will hurt you… a lot.Īlso, yes, I have read Starting Strength by the man himself.These impressive Back Extension Benches are made to last, and are an ideal addition to any home gym set up. Now, I’m not talking about getting a six pack here: simply, you need to have a strong abdominal and back at all times for maximum safety. Doing just the main five core exercises alone won’t train your abs or lower back as much as training them directly, and I consider these two “groups” to be very important. I consider abs and hypers “accessory” exercises they can be optional but I would recommend them to everyone after my above experience. Heya, you’re right that it’s an isolated movement, and most likely Rippetoe prefers deadlifts and squats over it any day, but I personally don’t think the lower back gets trained all too much. Isolated movements are a waste of precious time… why work single muscles at a time when you can work many. If you want to work lower back, do Deadlifts, Squats, which work the entire posterior chain, and another one I’ve found is pretty good is Bent Over Barbell Rows. I bumped into this site while searching for Starting Strength (by Mark Rippetoe)ĭon’t know if you’ve read it, but in essence, for Starting Strength, isolated movements are a no-no Hyper Extension are an isolated movement. You can leave a response, or trackback from your own site.ģ Responses to “Hyper-Extensions Are Always Necessary” You can follow any responses to this entry through the RSS 2.0 feed. On Friday, November 7th, 2008 at 4:20 am and is filed under Injury, Training. I decided to go ahead and purchase the hyper-extension machine as the funds were available. Your lower back can’t always be indirectly trained on its own and needs some direct work, especially when you deal with higher weights. They may not be fun to do, but they’re damn-sure necessary. The moral of this story? Don’t skimp out on the hyper-extensions. Today, I am back up to 90% of my strength, but I have a lot of trouble doing rows. I started off slow and always made sure to keep my back “straight” (that is, arced). After letting my lower back heal and watching everything I do with it (picking up things from the floor, moving stuff, sleeping, etc) I felt ready to lift weights again. Fortunately for me, over the course of the summer, I had other ways of staying active and fit, so taking some time off weight training wasn’t that bad.įast forward two months ago from today. I had to take some time off as much as I was against it. Doing squats, deadlifts or anything heavy just wasn’t pleasant for my back. Luckily for me, I managed to put the bar back safely onto the rack, but my lower back never felt the same after that incident. ![]() Within a month or two my lower back weakened tremendously, and one day it just decided to crap out on me while squatting. I should have bought the hyper-extension bench and dealt with the weights thrown all over the floor instead. See, I didn’t have enough saved up for it, so I thought to myself, “whatever, I’ll pick it up in the future when I have the funds.” Notice in this equation that a hyper-extension bench is not present. Long story short, I bought the rack, Olympic bar, weights and a tree-stand to organize the weights. After saving up non-stop, my wish finally came true and I was the proud owner of a Powertec squat rack system. I was training at a local gym for 7 years straight, till I finally decided to plunk down the cash and buy a squat rack for the home. So, let’s rewind back a year ago and beyond that. Never avoid doing this key lower-back exercise, or you will highly regret it. I learned this the hard way, and my experience and short tale is for you to learn and avoid future mistakes. ![]()
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