Suspended Hyperextension


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Grasp suspension handles and momentarily step back until arms are extended forward and straight. While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles. Fold at hips onto heels, allowing rear end to fall far back with arms and shoulders stretched forward.


Drive hips forward until hips are straight, while keeping arms and shoulders straight. Near top of motion, reach back with arms over head and hyperextend spine. While keeping arms over head, lower body with hips falling back down to starting position and repeat.


An alternative mount involves stepping back with suspension handles in hands until arms are pulled forward about 45° (give or take) from resting position. At this point, recline body back, then fold at hips, allowing rear end to fall far back with arms and shoulders stretched forward.

Dismounting can be achieved by walking backward until body is upright. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.


Resistance is least when body is positioned upright at top of exercise. Movement can be made easier with staggered foot position by placing one foot slightly back.


This movement can be made more challenging by placing feet more forward, thereby angling body back at initiation of movement. See Gravity Vectors for greater understanding of how body angle influences resistance.





Antagonist Stabilizers

Related Articles