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The Most Underrated Posterior Chain Exercise. PERIOD.
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- Опубліковано 25 бер 2018
- #alecenkiri #enkirielitefitness
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This guy not only lifts well, he does something that is exceedingly rare: he explains things well. Very good teacher.
Thanks man! I really appreciate that compliment.
This exercise is critically underrated. It's so effective for injury prevention.
Love the editing on the axis of rotation
Great vid. Im 46 and been liftin for 30 years. And the back raise is the no. 1 exercise for a strong healthy back. How ever it gets better when you put the weight on the upper back
Thank you for this post. I can't wait to load it up. I have the equipment at home.
This was way more informative than I expected good vid
You're a fkin beast.. criminally underrated channel.
Thanks for the videos, sharing them around.
Tzar thanks a lot bro, I appreciate it!
I’m loving the content! This stuff helped my deads
I've been doing more (recently) and have noticed that my lower back feels better and that recovery time is improved.
I'm going to slowly increase the weight as there's a strength difference between the dominant/non-dominant legs.
Fantastic video, this will help a lot in my training, thanks so much.
Great video Alec! I just started doing the exercise. It's something as a reverse Hip Thrust - it really hits your glutes and hamstrings, as well as your back and spinal erectors. You can do it with dumbbells for high reps as well as with a barbell dead stop for lower strength reps.
This is the best explanation of the hyperextensions I've ever listened to. Thanks!
Glad you found it helpful!
Get up through me off at first for sure but I'm glad I watched. Solid video bro ✊🏽
Thank you this made my day :)
damn i remember watching a video about this exercise, ended up doing it and got rid of my sciatica as it strengthened my back... didn't know it was on your channel lol thanks man
It got rid of my low back pain
@@d3rpn1nj47 yep, same
@@d3rpn1nj47 it's really really good for strengthening your lower back
Beleza, se conseguir me dar uma ajuda segue meu canal de consultoria esportiva online!
Biotipo Training e no insta @biotipotraining
I’m using it to rehab my lower back erector strain. I haven’t been SERIOUS about using it even though I have access to it. It changes today.
Awesome stuff
Great video, Thank you
bro you are bulletproof, subbed!
dimas aulia thanks man, I hope you enjoy the content!
I'm a huge fan of back extensions. Nice video.
cloystreng thanks man. Time to start loading em up!
I can't deadlift at my current gym so I have been doing this and I'm loving it. I'm up to 100x15 from using 30. I'm excited to see what it does for my deadlift when I can do then again! Great video!
Chris Breeze How has it gone?
Update ?
Excellent information, especially with the load point
Emir EC thanks bro, hypers are a great exercise. Just trying to encourage people to do more of them!
I've been doing these wrong. I definitely was flexing my glutes in the top portion but I see where my problem is in the lower portion with a neutral back. I incorporated these in my training, including sets of good mornings. Thank you again!
Great content
Great info, I've not been doing it totally correct. I've not been doing it as wrong as many, but not aware of all these aspects. This is a great exercise, esp with the weight as you pointed out.
I get light headed when I do these but I absolutely love them! One of my favorite exercises hands down.
I get light headed on these as well. Love the exercise though!
Thats your blood pressure.
I am definitely going to try this!
Really enjoying your content mate especially the lifting technique analysis, has helped me analyze my own form and improved my deadlift substantially.
That's awesome brother. I'm glad to hear it.
I'm going to have to unlearn my bad form. Great video
Good video! The better alternative is doing it on a 45° bench though, becuase on that you have a constant tension.
nice. Yeah, I just started doing those after seeing a Klokov vid with Bradley Martyn saying to do them first thing when you start your session. They help me a lot. I think chiros would agree with those too.. awesome.
Amazing video bravo👊🏿👊🏿
Great info subbed
Savage Boi welcome to the channel bro.
Great video man. Just bought a Roman chair because of it lol
So glad I found this. Burns and has me sore as a MF the next day but my vertical explosiveness and lower body strength has improved a lot in just 2 weeks of loading them hard
Makes sense to me . Will use this with reverse hypers which should eliminating the issue of back hyperextension
Nice video. Solid presentation.
man this is A underrated youtube channel
I have that same Yukon GHD and i've never felt comfortable doing this exercise because it never feels stable to me and i worry about it tipping over but after seeing this video it's more stable than i thought and i'll have to try it
Shit man, I've gone up to 220lbs in my hands for weighted hypers and everything was all good. I can't remember what the weight limit is though, so maybe i should double check that haha.
great video man, defently gonna give them another try!
flaffa besseling do it bro. Definitely not an exercise you want to write off until you've given it a real go.
i done this exercise for years and its the most underrated one. never have back pain.
This is one of my absolute favorite exercises and deadlift accessories. It is also the main movement I use to recover from hamstring tendinopathy.
Did you have proximal hamstring tendinopathy? And did you use the 90 or 45 degree hyper?
@@Gas10020 Yes it is proximal tendinopathy. I only have the 45° bench in my gym, but would rather use the 90° one. The important detail is to have a slight bend at the knees for more hamstring involvement. I've now moved from the hyperextension to doing romanian deadlifts with progressive rom.
fantastic channel mate !
MSP Performance thanks dude!
Excellent breakdown of hypers! This has become one of my favorite exercises. I hold 3 25 pound plates but that gets awkward. I'll try using a dumbbell this week.
@The Cave Dweller The barbell is a great option. Pete Rubish uses a barbell and he developed one of the strongest backs in powerlifting. I still prefer using plates to a dumbbell. I haven't tried using a barbell yet. I'll have to try it out.
The kensui vest will be excellent for this exercise
This seems like good advice
Good shit. I think I'll replace RDL's and BB good mornings with this exercise twice a week.
My coach makes me do Ab work and back extensions very often, high volume. My lower back burns like hell after doing them. Very effective indeed 👍
team y00n gang
Bruh, you DL 550 x 3 @ 155 (BDW). You're so underrated! Subscribed
Great exercise that we seem to overlook and undermine these days..does assist the compound lifts
NattyBro RickSingh agreed! Hopefully more people will start to see that as well.
I love switching between these and Strict, close stance good mornings in 3 week waves.
That's a good way to do it man.
Hey it's you
Haha hey bud! Yeah I follow a few guys on here who’s information I like. Alec is a cool cat.
@@BaldOmniMando you still do these? I want to target my glutes and lower back mainly, would you say this is a good choice?
Subbed. Getting back into weight training after a lumbar herniation, looking forward to it with your channel
Thanks man! I hope you enjoy.
I can just tell by looking at this exercise that I can become insanely strong by getting strong at it.
thank you
No prob!
I was having back issues, I have been putting off buying one of these benches because of the cost ans space usage for such limited selection of application hoping I could find one at a yard sale or something. Finally bit the bullet and got one. Been watching various videos to make sure I am doing it right; my back is starting to feel great already, wish I got one years ago.
@Mr. Mopar I ended up getting "REP FITNESS V2 GHD - Glute Ham Developer - Commercial Quality " from amazon.
I am happy with it for the relative price, my only complaint is it doesn't have grips for reverse positions.
For me this is as important as RDL's. I don't do them when I go heavy on DL, but when I am trying to recover those are great.
I treat these as equal to the RDL. You can go heavy for strength work or keep it light and therapeutic. It's a very versatile exercise.
Excellent........
Alec: I am not only a life long bodybuilder but also a highly skilled engineer and inventor. Since 1980 I have been quietly reinventing the technology of weight training. Almost 30 years ago I created the ultimate hyperextension training device by putting the trainee in a standing (or gravity neutral) position and having stabilizing pads at the upper thighs, behind the heels and just below the frontal knee (to prevent knee flexion). A VARIABLE RESISTANCE cable/weight stack device supplies the resistance, with the exercise cable extending horizotally to a curved neck pad that applies resistance to the base of the neck. The trainee holds on to handles placed at the forward ends of the neck pad. In performing the exercise, the trainee moves from a forward flexed position to a slightly hyperextended (standing) position. Because the resistance mechanism provides a constantly increasing resistance load, it is possible to pull into a brutally heavy static contraction hold at the top of each movement. You can't believe how rapidly - or to what extent the spinal erectors can be developed. In fact, with this apparatus, almost anyone can develop spinal erectors that look like massive flexed biceps - Really!! I used to love to take off my shirt in the locker room and flex my spinal erectors just for fun. Everyone would get freaked out and want run their hands over my lower back. I guess they didn't quite believe what they were looking at! Because of the intensity of resistance even the calves are activated in this exercise. Feel free to contact me. I'll tell you about the other work I've done to revolutionize exercise efficiency. This video was very well done, and genetically speaking you have a very beautifully proportioned body to work with. Keep up the good work. -- Friend and fellow bodybuilder -- Darren Colt - (Chicago) (darrencolt46@gmail.com)
Darren, that's an awesome invention. When I read the first sentence I thought you were messing with me, but then I read the rest of your post and realized you weren't the average UA-cam commenter. That sounds like it would be a really cool machine to use. Almost like a machine version of a Romanian Deadlift if I'm picturing it correctly. It certainly sounds like one that I would use if it was available to me. I'm glad you enjoyed the video . Thank you for commenting.
I would love to see that machine!
Albin: Thanks For your comment. The hyperextension machine is remarkably simple in construction. I've developed a line of 4 multi purpose exercise machines that will provide ultimate training for the entire body that are small enough and inexpensive enough to be practical for home gym use - yet are so technologically advanced that they will out perform $100,000.00 worth of equipment that you might find in a fully equipped commercial gym. I plan on producing a video series next year to introduce this new technology to the public. Getting products into production is a whole other story,however -- a very expensive proposition.
@@darrencolt5955 would love to see the machine, and chance you can update us on it?
@@DinkAndDrive: Thanks so much for your interest in my work. I've been bodybuilding for 60 - yes you read that right - 60 years!! I'm now 73 years old and have the body of a 25 year old fitness model. You bet, I'm proud of myself! I've been working - on and off - for almost 40 years to literally reinvent weight training tyechnology - And I've done it. But selling new ideas and new concepts to the bodybuilding public is another matter altogether. EVERYONE thinks that weight training technology has gone as far as it can. Absolutely wrong!! I have developed a level of weight training technology that is decades ahead of anything you've ever seen . I've been working all alone - without any outside funding - and I can assure you that building prototypes and patenting them is a very expensive process. Right now I lack the funds to patent my latest work - but that's just another obstacle I will overcome. Some months ago I contacted the top exercise physiologist in the U.S. He's all over the internet, not just a Phd, but a top competititive bodybuilder as well. He turned out to be the nicest guy and has offered to help bring my products to market. I truly believe that I have developed the future of weight training technology. Right now I can't publically show my work - but stay tuned. Get ready to throw squats, deadlifts, bench presses - and all of those other stone age exercises out of the window. I live north of Chicago. If you're ever interested in what the future of bodybuilding is going to look like - just call me (After 4 PM CST) Best wishes -- Darren Colt (847-731-8245)
Great video. Appreciate all of the info. Have you ever experimented with doing these with a single leg as a way to increase the loading? Just curious what your thoughts were on that. Thanks
I love the horizontal back extensions.....I believe they are way better than good mornings or stiff legged deadlift for posterior chain strength and hypertrophy
Stiff deads are king
Cato Sicarius its different for everyone
Need to find a way to load this
This may be a stupid question but what is the difference and which is better: the 45 degree hyperextension or the one here in your video?
Does working on the posterior chain help against anterior pelvic tilt, or does this exercise help in anyway?
How long does it take to do 3x10 . I can only do 4 clean ones.
I usually do a Superman/hip thrust 15 minute circuit a couple times a week as I work out at home and don’t have a hyperextender. I do find they’ve helped me with other lifts and I have much less pain and more stability with plyometrics and agility work. Are Supermans a good enough replacement?
What about putting the dumbbell on your traps, good morning style
What kind of dumbbell is that and do the ends stay tight? Mine are always coming loose
Hmm I’ll have to give these a shot. It seems like it could help with my cure strength when it comes to lockout for deads. I’ve seen Pete promote the back raises for years but I never knew if they had any real carryover to his dead or if it was just his leverages, genes and drugs that gave him his massive pulling strength. Either way I’ll program these for a bit and see what happens.
I'm never going to argue with Rubish because he makes me look like a chump, but I'm not a huge fan of the way he does the hypers. I think the ROM is too short to really be very helpful for us mortals. I prefer to use the stretch reflex and almost treat it like a prone lying RDL. You can really target the posterior chain when you load this exercise up and it doesn't have a tendency to become overly reliant on the lower back the way standing posterior chain exercises do. Give it a shot for a few weeks and see what happens. Someone young like you is likely to be lower back dominant anyway and could very well stand to benefit from some targeted hamstring/glute work like this. Just make sure you make the focus on hinging at the hips, get a good stretch in the hammies at the bottom and flex the glutes as hard as possible as you approach the lockout.
Did they help?
@@EnkiriElite do these help as much as rdls for lower back strength ?
Hey everyone / Enkiri, I'm trying to build my own 90° back extension but can't find any resources. Enkiri could you send me a link to this model so I can contact the manufacturer for details or could someone help me out please? I can't afford one new :(
Periodt
Is holding weight over head while doing this safe? It's twice as hard to do that vs holding weight to the chest
What you think about 45 degree Hypers?
So lets say I don't have access to a Glute Ham Raise and for deadlifts I'm doing trap bar which uses less hamstring and more quads. By doing weighted hyperextensions at 90 degree like in the video my hamstrings will still get pretty strong just from it alone as long as I keep progressive overloading it? I'll still work in machine hamstring curls but I'm assuming the hyperextensions will be where most of my hamstring strength will be build from. Hopefully you reply, you seem the type to give good advice.
Always that satisfying yet scary low back pump that literallt takes your breath away😂
I was always wondering about it i thought i was the only one.when i do this exercise i breathe hardly after it all other exercises dont take out my breath as much
@@amer6522 yup it is hard to breath after this exercise i can confirm
is the bodyweight version on a flat bench effective?
7:20 Maybe a more convenient way to load it up is to use a snatch grip with a barbell? That way you have access to plenty of weight from the barbell, and enough range of motion from the snatch grip. Just a suggestion.
I've tried it, but it's not my favorite. It kind of alters the movement a little bit from the bear hug style and it's just not as good, imo.
So 1-2x a week for 3 sets of 8-12 reps?
how about a barbell on the traps like Demitri Klokov does it?
Im strong and floppy, in high school I loved doing side bends and back extension. Trainers would say dont do that, bad for back. I was like ok but it feels awesome. Same for leg extension.
Would a hyperextension bench like yours be better than a 45 degrees one ? I was doing barbell hypers on a 45° bench and they felt great and deff made my lower back stronger
Regarding ideas for increasing weight: picture a triceps 'barbell'. You could quite possibly perch one of these behind your neck and build up the weight over the months. Would have the potential for holding considerably more than 150lbs. Drawbacks: you'd have to pad up the bar a bit so it doesn't hurt your neck/head (rubber 'thick grip' handles perhaps?) and you'd have to take care to balance it out across the back of your shoulders properly.
Here's how I prefer to do them now: ua-cam.com/video/1eY8kl6N0dM/v-deo.html
I get lower back pain just from doing body weight, i try my best to keep neutral spine
Where did you buy your hyperextension machine and how much did it cost you? Do you have any you recomand or any that you would absolutely not recommand to buy?
So I can’t squat because of an injury. I’m not worried about hamstrings because I can maintain those with deadlifts and RDLs...but would doing quad extensions maintain my quads without squatting
Damn this dude really knows his shit. Most dudes on UA-cam don't lmao
Good vid I'm going to start throwing these in.
You should! Highly underrated movement.
@@EnkiriElite I'm picking one up locally today for $50
@@michaelderenne9838 awesome man. Good luck!
I don't get why it's called a hyperextension when your skipping the "hyper" part?
zurcher holding 100kg bar doesn't sound like much with elbow sleeves. went away from this machine since my nuts would be smashed hinging at the hips and forcing me to lumbar flex/extend. went back to rdl and loaded hip thrusts but looking for a place to try these again and not smash my nuts again
Try the one-legged variant to double resistance on your legs without needing custom dumbbells! A consequence is that your non-targeted spinal erector side will still activate, which means your back won't see a FULLY doubled resistance, but it's still a great way to stretch standard gym equipment to the limit.
If you're working with lower weights, increasing the moment arm length is another way of increasing resistance. That leaves two options: grow a couple inches OR hold the weight out above your head. Your upper back and shoulders play a big role with that variant, so know that they might limit this "superman" variant.
All good advice!
So basically do this excercise with one leg inside the foot placement?
Great fuckin video
I love movements like this which are so easy to learn and not as technical as squats/deadlifts.
albin jose yeah, dude, squats and deads are king, but less technically dependent exercises that just let you work your ass off are still an integral part of the formula.
For me, without any coach, it's hard to nail down proper technique for big movements like squats,dead lifts or bench (even after months of trying). As I don't have any power-lifting goals, I am always on look out for simpler movements I can over load. Hope you reach 100k subs Alec; you obviously have the knowledge and skills!
albin jose thanks a lot brother! I appreciate the support! I'll be on the lookout for some better lighting for my garage. It's something I've been wanting to do. Also, I have squat, bench press, and deadlift tutorials up on my channel. If you can't find them let me know and I'll send you the links.
That’s a classic old exercise that Reg Park used with a barbell on his back laying across a bench with his partner holding his feet.
I used to do them on a Roman chair, but maybe bad form or previous back tweaks caused them to irritate my spine. Probably bad form. Good tips here on keeping the lumbar neutral.
Even just doing a couple reps with no weight to demonstrate "bad" form for the video, I could feel that my back was unhappy about it. Imagine if I had done hundreds of those?, or added weight to them? Glad you found the video helpful!
Hey bro how much of a deficit should you have on a cut as natural?
I like holding the peak contraction at the top for 3 seconds each rep. Really reduces the need for super heavy DBs
Turnip Patrol that's true. I would be wary of using that method exclusively though because I'd be afraid it would potentially limit my strength gains. Definitely a solid variation though.
In terms of absolute loading it limits strength gains, but in percentage terms I'd argue it's just as good. This is a peak contraction exercise - maximum torque must be produced at the lockout due to the increasing lever arm. This is different than typical explosive power exercises like presses, squats or deadlifts, in which the resistance curve overloads the bottom & deloads the top. I like that this exercise overloads end-range hip extension, while squats actually under-load end-range hip extension while overloading the stretch position. It makes the exercises complementary, and seems to allow for easier recovery.
Turnip Patrol oh I totally agree with you there. There seems to be no end to the amount of heavy volume you can do on these and still recover from. It's a fantastic exercise and highly underrated in strength training circles, imo.
Great channel, mate. Would you also recommendation the Cable Pullthrough, for posterior chain development?
If you can rig it up to where you can hit the muscles with it then go for it. Personally, I've never found the pull through to be a very effective movement because the angles just never end up being right.
video about posterior chain -> flexes upper body
What kind of hyper extension bench do you use?
First time on this channel! Great investment of my time...for sure! #Subscribed
Thanks! I hope you enjoy the future content.
While I agree with the message of this video and love hypers, I usually prefer to perform them rather differently. I agree the lumbar spine should remain fixed in a neutral position, but where I disagree is that I allow my thoracic spine to flex/extend as the primary movement of the exercise. I do these to get a pump in my spinal erectors and lats before deadlifts or as a finisher. I've performed hundreds if not thousands of reps of hypers both ways with significant amounts of weight without any discomfort in my back.
tl;dr the movement can be used to isolate your erector spinae as a variation of the way you described the movement. The spine does not have to remain neutral as long as you are conscious of your lumbar spine.
I'm no where near as advanced as you in lifting, so please correct me if I am wildly wrong.
I'm curious of your thoughts.
BTW I love your content Alec, keep it up!!!
I actually do those occasionally as well, but I consider them different exercises. Whereas what i described here I refer to as "hip extensions" in my own training, what you described I refer to as "thoracic extensions." What I do differently though is rather than setting the pad on my pelvis so I can hinge the hips around it, I instead set the pad around the bellybutton area so I can hinge the thoracic extensors around it instead. My preferred method of strengthening the thoracic spine is with front squatting, but that's static so these are a bit different and have their own purpose as well and flexing and extending the thoracic spine under load is not considered nearly as dangerous as flexing and extending the lumbar spine under load, as you alluded to, but you have to be cognizant of the difference. Setting the pad higher gives you a bit of an insurance policy in that it makes it harder to engage the lower back. Still, I don't generally recommend this exercise to anyone.
Can you do a video on bodyweight fitness, for those who cant afford a gym at the moment.
I have a few ideas for cheap pieces of home gym equipment. I'll look into it!