Weighted Hyperextension

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Weighted Hyperextension

Instructions

Preparation

Position thighs prone on large pad and lower legs under padded brace. Hold weight to chest or behind neck.

Execution

Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.

Comments

If weight is positioned behind head, neck extensors act as stabilizers:
See Arm Position During Waist Exercises. Adjust lower leg brace so pressure is evenly distributed on thigh pad. Begin with no additional weight and add additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person. Also see Weighted Back Extension and Weighted Hip Extension.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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