#Bench Reverse Hypers

Should You Swing Your Reverse Hypers? The Reverse Hyper is arguably one of the best exercises for your lower back. It works by stabilizing your upper body on a table while your lower back, glutes, and hamstrings work to lift your feet behind you. But there are mixed opinions on whether you should swing your legs or not... Now, I’ve had my reverse hyper for a few months and I’ve tried everything—swinging, no swinging, super heavy, light, slow, fast—and to be honest, I prefer the swinging variation. But let me break down both methods so you can decide for yourself. Strict Form: Bring your legs up, control the descent, and don’t let your feet come forward at the bottom. This method is the most common and standard approach. Because of the control required, which isn’t bad for beginners, you’ll fatigue faster and need to keep the weight relatively low. Swinging Form: When you reduce control on the descent, the weights swing forward and pull your legs with them. I’ve found that when my legs are pulled forward, I get more range of motion and better decompression in my lower back, which feels great afterward. Since swinging makes the exercise easier, you’ll need to add more weight or reps to compensate. I typically do 15-20 reps for a few sets, and I even do it several times a week to help with lower back stiffness. And if you’re slightly worried about your low back, I get it — but since your upper body stays supported, you should be go to go. Personally, I haven’t ever found any downsides or setbacks for either variation - but as always - ask your coach if it’s good for you! So next time your around one of these machines, try out both strategies, see which you prefer! At the end of the day, it’s up to you to experiment and find what works best 🙂

The Forgotten Bodyweight Exercise. Don't skip reverse hypers for lower back!

Reverse hypers are great! Start at bodyweight and eventually you can do loaded ones (if your gym has a pendulum unit) or just switch to loaded 45 degree hypers. You gotta keep progressing and placing increasing tension on the muscle fibers if you want to continue growing.

The Forgotten Bodyweight Exercise to Strengthen your Lower Back! @fitnessfaqs Drillsthenics is Here to Teach you Calisthenics and Help you Achieve your Goals! 🎯 #calisthenicstraining #strengthtraining #coreexercise #lowerback #lowerbodyworkout #lowerbackpain

Reverse Hypers are fantastic for back strength/prehab and as part of back pain treatment plans. But very few gyms have a reverse hyper. So I often have to show athletes different ways to perform the move. Here are four variations. None of them quite match the stimulus of using an actual reverse hyper but they’ll work when you don’t have one. Notice how in all these variations I’m allowing my back to flex at the bottom and extending as my legs go up! Want more help strengthening your back? DM for a link to our Bulletproof Back accessory program! 10-15 minute WODs designed to build a stronger, more resilient spine! #lowbackstrength #reversehyper #backday #backdayworkout #physicaltherapy

The reverse hyper is a great movement.. it strengthens my posterior chain while keeping my spine happy #reversehyper

💡 Suffering from lower back pain? The Reverse Hyper is your secret weapon! ✨ On the way down: Decompress your lumbar spine for relief. ✨ On the way up: Build strength in your hamstrings, glutes, and lower back. No machine? No problem! You can do this off a bench at your gym too. Take control of your health in the new year and leave yourself pain-free. 💪 #LowerBackPain #ReverseHyper #BackStrength #OptimalHealthClaremorris

How to use our new Reverse Z Hyper machine ⬆️⬆️ Thank you @red5performance for letting us use your video

Reverse Hyper Setup Hack using a band and a Roman Chair. If you've never done reverse hypers (not every gym has a Reverse Hyper machine), you're missing out on a fantastic exercise for strengthening, decompressing and rehabbing the lower back. Basically, you're anchoring your upper body while raising your lower body up and back. At the bottom, the lower back gets nicely unloaded. The reverse hyperextension was invented by Louie Simmons to help heal a serious back injury (as in broken, so yep, serious). This setup hack uses the Roman Chair and a band. I've got a plate set on it to keep it from tipping since mine isn't bolted down (use more plates if you load your ankles). If yours is anchored, you're good to go. I'm using a small band for resistance on the up phase and for help unloading the bottom of the exercise. First, stand on the side of the arm rest and throw the band over the other one. Reach foward with one foot then step onto the band and stretch it down and back. Then step on it with the other foot as well. The crease of your hips should be right on the corner of the armrest. Now grip the other end of the band with one hand and hold onto the other arm rest with the other hand for balance. At the bottom of each rep, pull on the band to pull your legs forward. This will immediately unload and decompress the lower back. I like to pull just a little past vertical at the bottom (5-10 degrees is fine). Don't pull your legs too far forward. Bring your legs up and back (keeping them straight) until your body is horizontal. Hold for a few seconds, then lower. Again, at the bottom, use your hand on the band to pull your legs forward to purposefully unload the lower back, then repeat. This is an AMAZING exercise for decompressing the spine and getting circulation into the area. While you can build up to fairly heavy weight on the actual reverse hyper machine, keep THIS setup to lighter resistance with a small band and really focus on quality movement and unloading at the bottom. #madscientistofmuscle #reversehyper #reversehyperextension #reversehypermachine #lowerback #spinaldecompression #lowerbackexercise #lowerbackdecompression

reverse hypers! —— no machine needed, we got a hyper extension bench >>> #reversehyper #backextension #hamstrings #glutes #routine #gymgirl #foryou #gymreels

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Smith Machine Reverse Hyperextension 🔥🍑 I know this one looks a little weird, but it hits your upper glutes like craaazyyy while keeping pressure off your lower back! 💪 How to do it: 1. Set a bench under the Smith machine so your hips are right at the edge 2. Hold the sides of the bench and keep your ribs down (no arching) 3. Place your heels under the bar, toes slightly turned out and drive your legs up using your glutes, not your lower back. Think about thrusting your hips into the bench 5. Lift until you reach a comfortable squeeze, pause for 1 second, lower with control This is a great accessory to add at the end of your workout! I do 3 sets of 12-15 reps If you try this, go light at first. It’ll humble you fast (you can see it in my face 🤣) #gluteworkout #glutetraining #upperglutes #glutebuilder #glutegains #legdayworkout #hamstringglutes #glutefocus #gluteaccessory #reversehyper #reversehyperextension #smithmachineworkout #womenwholift #girlswholift #fitwomen #gymtipsforwomen #fitnessforwomen #strengthtrainingforwomen #bootyworkoutideas #bootygains #glutetutorial Would you try this?