My gym just got a reverse hyper and I started adding it at the end of my deadlift days. I find it helps strengthen my back and it just feels good after a set of heavy deadlifts.
I've never seen one and I've been to a lot of gyms. Maybe they will get popular. The problem is they take up quite a lot of space and a lot of people don't know what they are for. But then again so does the glute-ham developer and nobody had one of those 10 years ago and now they are quite common, even though nobody seems to know what they are for either (people use them for situps or hypers 90% of the time). You can actually do reverse hypers on a GHD if you're really motivated.
My previous gym had one, I used a few times, didn't love it. Maybe if they made a proper lever/cable actuated one with a more constant resistance curve it would be better (even then I certainly wouldn't go heavy on it), but the pendulum sort of mechanism these use makes it unsafe, too much swing and momentum involved which is not something you want generally when in active lumbar flexion, there's a tendency to load too much weight and just swing it up because it feels like nothing at the bottom, but then gets really heavy on top. I didn't stick with it for long because it just felt wrong but I've heard plenty of stories of people tweaking their backs on it. Just not worth it IMHO.
Just got mine used it twice this week and my back hasn’t felt this good in a year. Have a mild bulging disc and my chiropractor recommended decompression. I’m amazed how much better I feel after omit two workouts with the reverse hyper
Thanks for your nuanced thoughts! All the contradicting info makes it hard for beginners ....i knew Mcgill doesn't like repeated flexion and extension of spine so I've been doing it trying to keep spine neutral and just using glutes which I need stronger anyway
Also have you heard of Tony Delazol? He has a UA-cam channel called "sila athletic" and he claims he broke his back and rehabbed it with reverse hyper... he claims he showed Louie and Louie took idea, he said honestly he doesn't even care tho he just wants the exercise to be more popular cuz it's important and honestly with how humble he is about it I kinda believe him
To my knowledge the only study done on the reverse hyper demonstrated there is LESS spinal flexion compared to a traditional back raise/extension so make of that what you will. It's also impossible to perform a squat or deadlift without going through spinal flexion/extension but that's probably an argument for another day.
@@asdfkjhlk34 I’m not sure of the mechanisms (there are a few hypotheses floating around) but the research done so far is quite unequivocal that there is at least *some* lumbar flexion during full ROM deadlifts and squats, though the amount varies greatly between studies (I’ve seen as high as 80% of full available flexion).
Thank you for this great video Alexander. I have been dealing with a L4/L5 disc bulge for over a year. I have tried everything but surgery. I have been seeing a McGill Master Clinician (not cheap) for months and although the “Back Mechanic” protocol has helped a little, I am still in daily pain and not improving much. I also read “The Gift of Injury” and have heard Brian Carroll’s view on the reverse hypertension machine. You are the first person I hear that brings the two (McGill and RH) together and explains it so well. I feel I have the same life injuries as you when it comes to the lower back. I’m 40 now but in my younger years I did some really stupid things in the gym. Horrible form with crazy amounts of weight. I fell at work last year and that really took me out for months. Trying my best to rehab without surgery. I am definitely going to give the RH a shot along with what I learned from reading “Back Mechanic.” Maybe the RH is the missing piece in my rehab. Thank you again.
Check out Treat Your Own Back by Robin McKenzie. The passive hyperextension work he recommends is different to what you'd expect, and his whole system for diagnosing and treating the most common forms of back injury is something I believe everyone who takes their health seriously should know.
@@zakkg I purchased and read "Treat Your Own Back" by Robin McKenzie about two years ago. I also hired a local McKenzie physical therapist (not cheap). I saw absolutely no help with my pain. If anything, the extension McKenzie exercise made my pain worse. Dr. Stuart McGill explains that a person needs to have 70% or more of their disc height in order to have a chance of seeing benefits from the McKenzie exercise. Also performing the exercise can cause damage to the facet joints.
I rigged one with bands and ankle straps over a board in my rack. Works very well. I don't have the space for a dedicated machine so I had to make due.
I have a messed up L5 disc cause I was a young dumbass, which causes a bit of discomfort throughout the day. This thing.... does something. Light weight and high reps keeps that discomfort away 👌👌👌
Every hinge variation provides a slightly different stimulus. If you don’t have a reverse hyper and want similar benefits, maybe lying on the end of a bench and imitating the movement with a slow tempo would be a decent start. You could find a way to attach a resistance band around your feet to progressively make it harder.
My prelift bracing checklist is 1 - Lats (lock the shoulders and therefor the weight to the ribcage), 2 - erectors (stop the ribcage from bending forward), 3 - abs (stop the ribcage from bending back), 4 - cinch transverse abs ( lock ribcage to the lumbar and pelvis). My upper body feels like a solid brick when I do it. Question though. Do you think if people learn to flex their transverse independently from their 6-pack, that the valsalve maneuver is necessary? Essentially that big belly breath is just flexing the weight belt muscle through breathing rather than mind-muscle connection, right? My theory is that if you could flex it and breath at the same time, then you'd have the same or better contraction but more oxygen, so it would be strictly better. I'm not strong enough yet to lift actual heavy weight though so it's all theory on my end. Thoughts?
I can tell you that I’ve also sometimes experienced a similar glute-hip “lock up” under situations of high intra-abdominal pressure & attempting to do the eccentric phase of a reverse hyper or a Zercher lift. And I’ve never had any other back issues or sciatic pain. It’s possible that the sensation of your glutes/lower back just refusing to lengthen is a more general phenomenon and is not related to a specific old injury.
I’m a novice doing full body 3x a week I added them to the end of my workouts doing 3 sets of 15 reps with 90 pounds seems to be helping with my lower back
I added this exercise to my routine one week and for 2 weeks my low back was suuuuuper stiff. I already have a 15mm disk herniation that may flare up once a year or so… Normally it doesn’t bother me at all. But after doing this for a week… the next two weeks my low back was achy and stiff. I am not sure if i should try it again or just leave well enough alone?
Hey! Love Ur vids and subscribed after finishing Ur deadlift series. Really helped me and I was able to go from 4 plates to 5 in 3 months! Anyways, since glute ham raise and reverse hyper are similar, should I do both or just one? And which one and why? Thanks bro! Appreciate it.
hey you know how to do it in power rack in order to save space in the home gym? Maybe build some accessories to attach to the rack? same with ghd no space for all in home gym
Hey man, great video. I'm recovering from a herniated disc and have been loving learning more about core stability work, especially from Dr. Stuart Mcgill. You may know of him, but highly recommend Dr. Andrew Lock who also loves Dr. Mcgill but brings more from an athletic perspective. Also do you ever talk about the other parts of your core stability regime?
I have that same Titan model. I have used a bunch of Reverse Hypers and that one is as good as any. Bye the way great interview with EFS, that is where i saw you and subscribed.
OPINION!! Use this machine and spinal flection is totally fine. I’ve suffered from pain for like a year now and no matter what I tried it wouldn’t help. I finally decided to try this today. I only added ten pounds to it and after 3 sets of 10 it felt like something in my back just “clicked” back into place. I haven’t felt any pain since. I’ll try to keep you updated on if it’s only temporary but you might want to add this into your leg workout at the end.
I'm a subscriber so you know how i feel about you, but just pointing out: you mention Dr. Mcgill not being an athletic specialist, and that's true but he has worked with tons of olympic athletes, strongmen, elite powerlifters etc,. So i do believe he has tons of practical, experiential knowledge too, and has connected the theory with practice
Mr alex , if i may ask you , which program should i run along with the Coan/phillipe DL routine ? I really dont know what to do for the other lifts , is the 5/3/1 good alongside it?
I popped my back twice in two years doing heavy pulls (barbell row, deadlift). After the second time, I was done risking injury to my lower back and did a ton of research regarding lower back injury prevention related to lifting heavy weight. The reverse hyper consistently came up as the answer. I'm not really concerned with the restorative aspect- I'm just trying to figure out the best and safest way to isolate and strengthen my lower back to prevent injury. If that's what you want, this is the machine you need. I have only the most essential/efficient equipment for my home gym: a bar w/ weights, a squat rack, an Echo Bike, and a reverse hyper machine. And some slam balls.
GHD without question. With the GHD you can do glute ham raises and Weighted hyperextensions. Both of which I believe are more valuable then a reverse hyper.
Reverse Hyper 100%, no doubt. It provides spinal decompression and pumps fluid back into the discs. It's a restorative exercise and better for open Chain training. The GHD is better for closed chain setting training but it's easy to cheat on and does not probably restoration to the spine.
The Scout (made by Rogue) folds up. I just got one and it’s about 12” wide when folded up. Stores really easily and I haven’t noticed any rocking when I use it.
It's a tool like anything else. Using it at the appropriate time for the appropriate purpose will be useful for some (sometimes), others maybe not so much. Know the tool, when to use it, and how to use it!
I just got the reverse hammer delivered to my house, 4 hours after blowing my back out at work. First time since I was 17. I don’t know if that’s good or bad luck
From the video it sounds like as a warm up to any leg dominant lifting. So maybe 3-4 sets of 15 before squats or deadlifts. For weight, just progressively add until it feels good. Probably wouldn't want to go much higher than half your max squat.
Great video! Are the core videos you mentioned in the deadlift series playlist? I'm on the fence right now for the reverse hyper (either buying a separate unit or DIY one that goes onto the squat rack) in the hopes to get out of all this chronic back twinge BS.
Can't tell you how much I appreciate thid video. I've been suffering from low back pain for years now and thought I'd fixed my bracing till I saw this video. I can do deadlifts, good mornings, and reverse hypers pain free but Hip Thrusts and Back Extensions cripple me. I always wondered why and I think this video gave me my answer.
I don't have a proper reverse hyper, but I've tried making one up using an incline bench or table to and just doing bodyweight or a light band. At the bottom I feel a really severe nerve pain in my tailbone area. When I get off of the bench or table, it's so bad that I feel like my legs will give out then it quickly goes away. My fiance and friends don't have this issue at all. Has anyone experienced this?
@@romainb6697 I ended up buying a scout too. It ended up being from my psoas and illiacus hip flexors being way too tight. That can happen from jobs where you sit or flex hips from squatting positions under load. I also have scar tissue on my left side from an abdominal surgery. I had to do pressure release and a lot of hip flexor stretching in order to start getting rid of that pain. I use something called a hip hook, but a pso-rite or any other way to release tension on those two muscles might help
@@romainb6697 I just started releasing and stretching last week. There's still some pain but it has absolutely improved a lot. I'm sure it's going to continue getting better as I keep stretching
@@romainb6697 great man. Look up videos on how to release those two muscles too. You might need a band peg, a partners hands, or something hard to get in deep enough... then stretch your flexors once that tension is gone. It'll make even more of a difference. Good luck bro
That Starting Strength guy, said in one of his podcasts that he had one of those in his gym and never noticed any benefit to anyone . In fact, the opposite. He said people were getting more back pain. So, he took it out.
I haven't tried them, but I will. I've found that the weight really doesn't have to be crazy if you're putting the breaks on during the eccentric and getting a hard squeeze at the top. I would imagine there would be benefit to getting into the 20-30 rep range over a few sets as well.
@@cliffonator1111 watch other videos ,he rips west side a new one multiple times.. then proceeds to use one of louies most famous inventions... I'm sick of people ripping on west side... Stan efferding said it best... Westside kicked ass not because their training is far better than any other , but because of the level of effort put forth.. anyone can and should respect that Shit.. for the record I think bromley is a beast and definitely full of knowledge so no disrespect there...
Coal summers had this machine at my highschool in the late 90s. My wrists an bones in my feet give put before my back does. I used to do but now am pissed off angry an will do it again an again till im past the years of old age pensions when they raise the age to 95, 10 sets of 20 reps 200lbs deadlifts. In 1hour 15 minutes. Call that the heavy duty bomber loader frankenstien grave robber. Routine. I bet now i could work it up to 300lbs 10 set of 20 reps must get that reverse hyper.
Why is your waist so big? You're not big enough to compete in the super heavyweight unlimited class, so why wouldn't you lose the excess weight so you can compete in a lighter weight class?
My dream is world strongest man but i am 14 and my height is 165 cm And i am from india in i india there is no scope in strongman so plzzzz help meeee plzzzzzzzzz
Is that spinal flexion I see? I can't see how this can be good for anything besides later injury. If that's the right way to use it, what's the wrong way? Lol
Its the point of much debate! McGill says the same thing, but many have credited it as a means of staving off injury. The erectors work to extend the spine, so this provided a new stimulus that grew them and gave me much more security on deads. But its been repeated that long term it can aggravate disc issues
@@AlexanderBromley From what I can tell about McGill is that he is much more lenient than my doctor. I recently had a back injury that has really set me back and is severely challenging my training program. After some x-rays my doc said to stop squatting, benching, and deadlifting completely. No compromise, no tolerance, with little explanation, he just can't understand it from an athletic perspective. And some of these physical therapist on youtube act like the Overhead Press is a sin punishable by death. There's gotta be some common ground somewhere here! Lol
My good friend Andrew Mock is a doctor and high level strongman competitor. He gets FURIOUS over this lazy approach by medical professionals and is on a mission to make strength training standard prescription for sick, injured and elderly populations. I know from my history of injuries (which is substantial) that not lifting was the absolute worst course, but even I wouldn't know how to prescribe a rehab routine to the lay person without being worried that they will take it too far or make the injury worse.
@@AlexanderBromley Great to hear that. I turned my mom on to weight training last year at 88, starting with body weight squats, dumbbell presses and dumbbell rows. No reason not to be strength training at any age, imo. My dad has no interest in weight training but enjoys his task of hoisting the big water jugs onto the dispenser and doing manual work around the house.
You should do it slower and more controlled. If u can't go slower and pause for two seconds at the top, u have too much weight. At the speed ur going inertia is doing a lot of the lifting.
Rippetoe said he use to have these in his gym and everyone started getting back problems then he got rid of them then back issues stopped. Hate it when you get top professionals saying different things
Rippetoe probably shouldn't be a go to "top professional" but reverse hyper success varies a lot between people. I think its very individual. Depends on execution, programming, your build, and how you mentally view them I think.
@@masonnowak5660 Why not? He seems legit helped me make a bunch of gains. He’s studied strength training for decades, if he’s not a top pro how is he so good at getting ppl way stronger?
Best machine ever created. I wanted one for years finally bought one. Had a L5 bulging disc for 20 years. This machine made me stronger than ever.
hows your back now , does it completely healed
I have the same issue. My reverse hyper comes in a couple of days. I’m hoping it’s the answer.
I have a compressed L5 vertebrae right now, that’s what brought me to this video.
@@shivam7098 better then ever. Improved sex life on top.
@@nickmandeville6216 look into an inversion table as well
My gym just got a reverse hyper and I started adding it at the end of my deadlift days. I find it helps strengthen my back and it just feels good after a set of heavy deadlifts.
I wish any of the gyms over here had them. I've never seen one.
I've never seen one and I've been to a lot of gyms. Maybe they will get popular. The problem is they take up quite a lot of space and a lot of people don't know what they are for. But then again so does the glute-ham developer and nobody had one of those 10 years ago and now they are quite common, even though nobody seems to know what they are for either (people use them for situps or hypers 90% of the time).
You can actually do reverse hypers on a GHD if you're really motivated.
Same, If you got a back extension thing at your gym it'll do the same kinda
ive seen one in one gym only. It was tucked in the back of the kids section with a DDR game and boxing game. Never saw anyone use it.
My previous gym had one, I used a few times, didn't love it. Maybe if they made a proper lever/cable actuated one with a more constant resistance curve it would be better (even then I certainly wouldn't go heavy on it), but the pendulum sort of mechanism these use makes it unsafe, too much swing and momentum involved which is not something you want generally when in active lumbar flexion, there's a tendency to load too much weight and just swing it up because it feels like nothing at the bottom, but then gets really heavy on top.
I didn't stick with it for long because it just felt wrong but I've heard plenty of stories of people tweaking their backs on it. Just not worth it IMHO.
@@BigUriel if it scared you, you didn't know what you were doing.
Finally, a socially acceptable reason to swing my feet
😆😆😆
Just got mine used it twice this week and my back hasn’t felt this good in a year. Have a mild bulging disc and my chiropractor recommended decompression. I’m amazed how much better I feel after omit two workouts with the reverse hyper
Love bracing videos. Something almost everyone is deficient in (myself included!)
Sometimes it's just the way someone phrases a cue or something that unlocks 20 points to your brace and all your lifts skyrocket
@@ronroyce6 any examples?
'Try to Break the belt', 'breathe into your obliques and back / expand your mid section equally through the circumference'. There are lots
Thanks for your nuanced thoughts! All the contradicting info makes it hard for beginners ....i knew Mcgill doesn't like repeated flexion and extension of spine so I've been doing it trying to keep spine neutral and just using glutes which I need stronger anyway
Also have you heard of Tony Delazol? He has a UA-cam channel called "sila athletic" and he claims he broke his back and rehabbed it with reverse hyper... he claims he showed Louie and Louie took idea, he said honestly he doesn't even care tho he just wants the exercise to be more popular cuz it's important and honestly with how humble he is about it I kinda believe him
Idk if McGill is the best to listen to about everything spine related
To my knowledge the only study done on the reverse hyper demonstrated there is LESS spinal flexion compared to a traditional back raise/extension so make of that what you will. It's also impossible to perform a squat or deadlift without going through spinal flexion/extension but that's probably an argument for another day.
@@Dr_Footbrake I understand that it’s practically very difficult, but Iid there an anatomical reason that it’s actually impossible?
@@asdfkjhlk34 I’m not sure of the mechanisms (there are a few hypotheses floating around) but the research done so far is quite unequivocal that there is at least *some* lumbar flexion during full ROM deadlifts and squats, though the amount varies greatly between studies (I’ve seen as high as 80% of full available flexion).
Thank you for this great video Alexander. I have been dealing with a L4/L5 disc bulge for over a year. I have tried everything but surgery. I have been seeing a McGill Master Clinician (not cheap) for months and although the “Back Mechanic” protocol has helped a little, I am still in daily pain and not improving much. I also read “The Gift of Injury” and have heard Brian Carroll’s view on the reverse hypertension machine. You are the first person I hear that brings the two (McGill and RH) together and explains it so well. I feel I have the same life injuries as you when it comes to the lower back. I’m 40 now but in my younger years I did some really stupid things in the gym. Horrible form with crazy amounts of weight. I fell at work last year and that really took me out for months. Trying my best to rehab without surgery. I am definitely going to give the RH a shot along with what I learned from reading “Back Mechanic.” Maybe the RH is the missing piece in my rehab. Thank you again.
Check out Treat Your Own Back by Robin McKenzie. The passive hyperextension work he recommends is different to what you'd expect, and his whole system for diagnosing and treating the most common forms of back injury is something I believe everyone who takes their health seriously should know.
@@zakkg I purchased and read "Treat Your Own Back" by Robin McKenzie about two years ago. I also hired a local McKenzie physical therapist (not cheap). I saw absolutely no help with my pain. If anything, the extension McKenzie exercise made my pain worse. Dr. Stuart McGill explains that a person needs to have 70% or more of their disc height in order to have a chance of seeing benefits from the McKenzie exercise. Also performing the exercise can cause damage to the facet joints.
@@7THxSIGN thanks for the info. Hope your back improves with your new rehab methods
@@zakkg thank you. At this point I’ve pretty much tried everything but surgery.
@@7THxSIGNHow's your back now?
I rigged one with bands and ankle straps over a board in my rack. Works very well. I don't have the space for a dedicated machine so I had to make due.
I have a messed up L5 disc cause I was a young dumbass, which causes a bit of discomfort throughout the day. This thing.... does something. Light weight and high reps keeps that discomfort away 👌👌👌
Same here. Long gone are my days of lifting anything remotely heavy.
I always appreciate your informed nuanced perspective.
my back gets more sore from sleeping too much/wrong position than rounding my back on the deadlift lol
Hi Mr Bromley, I am just wondering, if you don't have a reverse hyper, would 45° back extensions and/or pull through give you the same benefits?
Every hinge variation provides a slightly different stimulus. If you don’t have a reverse hyper and want similar benefits, maybe lying on the end of a bench and imitating the movement with a slow tempo would be a decent start. You could find a way to attach a resistance band around your feet to progressively make it harder.
Do you think you’d get the same benefits (spinal traction, glute/ham/low back strengthening) with a 45 degree weighted back extension?
You won't get much traction from a 45 degree hyper, or even truly a reverse hyper. It'll still get your posterior chain really strong
Worth doing I'd say, just prepare for lower back pump
My prelift bracing checklist is 1 - Lats (lock the shoulders and therefor the weight to the ribcage), 2 - erectors (stop the ribcage from bending forward), 3 - abs (stop the ribcage from bending back), 4 - cinch transverse abs ( lock ribcage to the lumbar and pelvis). My upper body feels like a solid brick when I do it. Question though. Do you think if people learn to flex their transverse independently from their 6-pack, that the valsalve maneuver is necessary? Essentially that big belly breath is just flexing the weight belt muscle through breathing rather than mind-muscle connection, right? My theory is that if you could flex it and breath at the same time, then you'd have the same or better contraction but more oxygen, so it would be strictly better. I'm not strong enough yet to lift actual heavy weight though so it's all theory on my end. Thoughts?
I injured my lower back and it felt instantly better after every set of using this. Game changer
Same dude. Idk what's going on in my low back, but years of poor deadlift form really messed it up. Reverse hyper *instantly* helps. I love it.
I can tell you that I’ve also sometimes experienced a similar glute-hip “lock up” under situations of high intra-abdominal pressure & attempting to do the eccentric phase of a reverse hyper or a Zercher lift. And I’ve never had any other back issues or sciatic pain. It’s possible that the sensation of your glutes/lower back just refusing to lengthen is a more general phenomenon and is not related to a specific old injury.
I’m a novice doing full body 3x a week I added them to the end of my workouts doing 3 sets of 15 reps with 90 pounds seems to be helping with my lower back
I added this exercise to my routine one week and for 2 weeks my low back was suuuuuper stiff. I already have a 15mm disk herniation that may flare up once a year or so… Normally it doesn’t bother me at all. But after doing this for a week… the next two weeks my low back was achy and stiff. I am not sure if i should try it again or just leave well enough alone?
Hey! Love Ur vids and subscribed after finishing Ur deadlift series. Really helped me and I was able to go from 4 plates to 5 in 3 months! Anyways, since glute ham raise and reverse hyper are similar, should I do both or just one? And which one and why? Thanks bro! Appreciate it.
Thanks for the info Chris Duffin.
hey you know how to do it in power rack in order to save space in the home gym?
Maybe build some accessories to attach to the rack? same with ghd no space for all in home gym
I have had one for a long time I found slowing the eccentric a little really added to the movement.
Hey man, great video. I'm recovering from a herniated disc and have been loving learning more about core stability work, especially from Dr. Stuart Mcgill. You may know of him, but highly recommend Dr. Andrew Lock who also loves Dr. Mcgill but brings more from an athletic perspective. Also do you ever talk about the other parts of your core stability regime?
I have a macguyver set up for this exercise, lol using the cable machine & a dip station
I have that same Titan model. I have used a bunch of Reverse Hypers and that one is as good as any. Bye the way great interview with EFS, that is where i saw you and subscribed.
Is there an alternative to this machine? $500 is kinda expensive
Tons of quality information here. Thank you.
Could you possibly go in depth as to how exactly you would go about healing a herniated disc?
OPINION!! Use this machine and spinal flection is totally fine. I’ve suffered from pain for like a year now and no matter what I tried it wouldn’t help. I finally decided to try this today. I only added ten pounds to it and after 3 sets of 10 it felt like something in my back just “clicked” back into place. I haven’t felt any pain since. I’ll try to keep you updated on if it’s only temporary but you might want to add this into your leg workout at the end.
@@daviddelgadillo4502 how is it
I'm a subscriber so you know how i feel about you, but just pointing out:
you mention Dr. Mcgill not being an athletic specialist, and that's true but he has worked with tons of olympic athletes, strongmen, elite powerlifters etc,. So i do believe he has tons of practical, experiential knowledge too, and has connected the theory with practice
Mr alex , if i may ask you , which program should i run along with the Coan/phillipe DL routine ? I really dont know what to do for the other lifts , is the 5/3/1 good alongside it?
I have heirnated discs and spinal stenosis can I get this? Will it help me or will this aggravate it
I popped my back twice in two years doing heavy pulls (barbell row, deadlift). After the second time, I was done risking injury to my lower back and did a ton of research regarding lower back injury prevention related to lifting heavy weight. The reverse hyper consistently came up as the answer. I'm not really concerned with the restorative aspect- I'm just trying to figure out the best and safest way to isolate and strengthen my lower back to prevent injury. If that's what you want, this is the machine you need. I have only the most essential/efficient equipment for my home gym: a bar w/ weights, a squat rack, an Echo Bike, and a reverse hyper machine.
And some slam balls.
Just as I'm considering selling my reverse hyper. Excited for this
Dealing with a back tweak now. Gotta get that even tension.
Such a great video. Thanks for sharing
Zercher squats are my jam 💪
Thank god somebody made this video.
If you had the choice, what would you rather have in your gym if you didn’t have enough space, the GHD or the Reverse Hyper?
I have both in my home. GHR offers more variations.
@@robertbatista7164 fsho
GHD without question. With the GHD you can do glute ham raises and Weighted hyperextensions. Both of which I believe are more valuable then a reverse hyper.
I ended up making space, and getting both.
Reverse Hyper 100%, no doubt. It provides spinal decompression and pumps fluid back into the discs. It's a restorative exercise and better for open Chain training. The GHD is better for closed chain setting training but it's easy to cheat on and does not probably restoration to the spine.
More mid section thickening vids plz brother
What are alternatives if your gym doesn't have this device
I've a home gym; is there a substitute for this you can recommend?
The Scout (made by Rogue) folds up. I just got one and it’s about 12” wide when folded up. Stores really easily and I haven’t noticed any rocking when I use it.
I just got done building one and I got to say I have muscles that are sore that have never been sore this seems to work
Where could I buy
this was really good. thank you man
Does anyone have any alternative ways of doing this when i havent got acsess to this nachine?
search diy reverse hyper you can find some creative ways to make it by yourself or setting it up with power rack or something depends what you want
A video of a complete ab/core isometric workout? And progressive overloads!!
It's a tool like anything else. Using it at the appropriate time for the appropriate purpose will be useful for some (sometimes), others maybe not so much. Know the tool, when to use it, and how to use it!
I just got the reverse hammer delivered to my house, 4 hours after blowing my back out at work. First time since I was 17. I don’t know if that’s good or bad luck
how is it working for you?
In your opinion what’s the best way to program the reverse hyper?
From the video it sounds like as a warm up to any leg dominant lifting. So maybe 3-4 sets of 15 before squats or deadlifts. For weight, just progressively add until it feels good. Probably wouldn't want to go much higher than half your max squat.
Great video! Are the core videos you mentioned in the deadlift series playlist? I'm on the fence right now for the reverse hyper (either buying a separate unit or DIY one that goes onto the squat rack) in the hopes to get out of all this chronic back twinge BS.
Can't tell you how much I appreciate thid video. I've been suffering from low back pain for years now and thought I'd fixed my bracing till I saw this video.
I can do deadlifts, good mornings, and reverse hypers pain free but Hip Thrusts and Back Extensions cripple me. I always wondered why and I think this video gave me my answer.
Ok now I understand why my abs are always sore. Mines are weak and catching up. Lol
This is a really good channel man!
I don't have a proper reverse hyper, but I've tried making one up using an incline bench or table to and just doing bodyweight or a light band. At the bottom I feel a really severe nerve pain in my tailbone area. When I get off of the bench or table, it's so bad that I feel like my legs will give out then it quickly goes away.
My fiance and friends don't have this issue at all. Has anyone experienced this?
@@romainb6697 I ended up buying a scout too. It ended up being from my psoas and illiacus hip flexors being way too tight. That can happen from jobs where you sit or flex hips from squatting positions under load. I also have scar tissue on my left side from an abdominal surgery. I had to do pressure release and a lot of hip flexor stretching in order to start getting rid of that pain. I use something called a hip hook, but a pso-rite or any other way to release tension on those two muscles might help
@@romainb6697 I just started releasing and stretching last week. There's still some pain but it has absolutely improved a lot. I'm sure it's going to continue getting better as I keep stretching
@@romainb6697 great man. Look up videos on how to release those two muscles too. You might need a band peg, a partners hands, or something hard to get in deep enough... then stretch your flexors once that tension is gone. It'll make even more of a difference.
Good luck bro
@@romainb6697 Release as @ijrebuck suggested and then stretch. Stretching won't help a tight muscle that won't release.
Love your content.
But you got dressed in the dark that morning. Right?
Ty
That Starting Strength guy, said in one of his podcasts that he had one of those in his gym and never noticed any benefit to anyone . In fact, the opposite. He said people were getting more back pain. So, he took it out.
Mark says nothing works if it isn't a SQWHAAT, DEDLIFT, BENCH & DA PURESS IN REPS OF FAHVEES
What about for us peasants who have home gyms and no reverse hyper?
Choke a band around a pull up bar, lay down and loop your feet through it and drive your heels to the floor with straight legs
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would just hypers (hypersextension) be good enough ? (simialr movement but you swing your upper body/with holding weights)
Its similar, but that hits the glutes and hammies harder, less focused on the erectors.
Thoughts on single reverse hypers? I don't have enough weights to load it with loads of weight
I haven't tried them, but I will. I've found that the weight really doesn't have to be crazy if you're putting the breaks on during the eccentric and getting a hard squeeze at the top. I would imagine there would be benefit to getting into the 20-30 rep range over a few sets as well.
Best way to safe space is to buy this as attachment to power rack
YEAH WESTSIDE BABY!
why? Because Louie Simmons and Westside Barbell said so :-) you should have listened to them in the first place
Yeah was surprised by this video... west side sucks but I'm gonna use their inventions...lol
@@user-go5hv6dg3d The title said west side sucks but in the video he said it sucks for beginners.
@@cliffonator1111 watch other videos ,he rips west side a new one multiple times.. then proceeds to use one of louies most famous inventions... I'm sick of people ripping on west side... Stan efferding said it best... Westside kicked ass not because their training is far better than any other , but because of the level of effort put forth.. anyone can and should respect that Shit.. for the record I think bromley is a beast and definitely full of knowledge so no disrespect there...
Coal summers had this machine at my highschool in the late 90s. My wrists an bones in my feet give put before my back does. I used to do but now am pissed off angry an will do it again an again till im past the years of old age pensions when they raise the age to 95, 10 sets of 20 reps 200lbs deadlifts. In 1hour 15 minutes. Call that the heavy duty bomber loader frankenstien grave robber. Routine. I bet now i could work it up to 300lbs 10 set of 20 reps must get that reverse hyper.
Jason Blaha loves this
Lol, couldn't do those the way you demonstrated them---I'd end up with all kinds of disc herniations and compressed nerve roots.
Why is your waist so big? You're not big enough to compete in the super heavyweight unlimited class, so why wouldn't you lose the excess weight so you can compete in a lighter weight class?
Never seen this. Wtf. Looks fkn good.
My bad just saw the whole video I would to do that with no weight at all I'm case
Anyone wanna go doubles on the reverse hyper?
My dream is world strongest man but i am 14 and my height is 165 cm
And i am from india in i india there is no scope in strongman so plzzzz help meeee plzzzzzzzzz
No chance
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Is that spinal flexion I see? I can't see how this can be good for anything besides later injury. If that's the right way to use it, what's the wrong way? Lol
Its the point of much debate! McGill says the same thing, but many have credited it as a means of staving off injury. The erectors work to extend the spine, so this provided a new stimulus that grew them and gave me much more security on deads. But its been repeated that long term it can aggravate disc issues
@@AlexanderBromley From what I can tell about McGill is that he is much more lenient than my doctor. I recently had a back injury that has really set me back and is severely challenging my training program. After some x-rays my doc said to stop squatting, benching, and deadlifting completely. No compromise, no tolerance, with little explanation, he just can't understand it from an athletic perspective. And some of these physical therapist on youtube act like the Overhead Press is a sin punishable by death. There's gotta be some common ground somewhere here! Lol
My good friend Andrew Mock is a doctor and high level strongman competitor. He gets FURIOUS over this lazy approach by medical professionals and is on a mission to make strength training standard prescription for sick, injured and elderly populations. I know from my history of injuries (which is substantial) that not lifting was the absolute worst course, but even I wouldn't know how to prescribe a rehab routine to the lay person without being worried that they will take it too far or make the injury worse.
@@AlexanderBromley Great to hear that. I turned my mom on to weight training last year at 88, starting with body weight squats, dumbbell presses and dumbbell rows. No reason not to be strength training at any age, imo. My dad has no interest in weight training but enjoys his task of hoisting the big water jugs onto the dispenser and doing manual work around the house.
I felt it only in the glutes.
You should do it slower and more controlled. If u can't go slower and pause for two seconds at the top, u have too much weight. At the speed ur going inertia is doing a lot of the lifting.
Very useful for de-destroying one's lower back.
9:37
Rippetoe said he use to have these in his gym and everyone started getting back problems then he got rid of them then back issues stopped. Hate it when you get top professionals saying different things
Rippetoe probably shouldn't be a go to "top professional" but reverse hyper success varies a lot between people. I think its very individual. Depends on execution, programming, your build, and how you mentally view them I think.
I used to listen to him, but he's actually full of it. Everything he says is to make money at his over priced gyms
Rip seems to be against everything that isn’t a barbell
@@jaya.2424 he doesn't even like the trap bar
@@masonnowak5660 Why not? He seems legit helped me make a bunch of gains. He’s studied strength training for decades, if he’s not a top pro how is he so good at getting ppl way stronger?
Tried the reverse hyper.. Over hyped in my opinion
looks dreadful
Overhyped as hell nothing special
eventually you learn...
Man i wish there was one at my gym. Best alternative is back extensions which is good yes, but its no reverse hyper 🥲
You can do this on the traditional back extension machine
@@clarity2115 teach me your ways man. How?
@@Oi-mj6dv Just search reverse hyperextension on bench. You can do it on hyper extension machine just do it backwards