Weighted 45-degree Hyperextension

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Weighted 45-degree Hyperextension

Instructions

Preparation

Position thighs prone on padding. Hook heels on platform lip or 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. Position pad high enough to evenly distribute body weight on thigh but not so high that range of motion is limited; abdomen should not press on top side of pad when upper body is lowered. Begin with body 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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