Hyperextensions Using a Bench

Differentiation: Mechanics

This variation of a Hyperextension is unique. Here is how: you use a hyperextension bench. The bench anchors your feet | and isolates your lower back muscles. Isolating the effort to these muscles increases their overall strength and endurance.

Starting Position

To get into starting position, do this...

1) Locate a hyperextension bench.

2) Lean face - forward from the waist over the hyper - extension bench

3) Press your thighs into the upper pads.

4) ...with your feet tucked under the lower foot brace.

5) Cross your arms behind your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend forward and downward over the top edge of the bench as far as you can, keeping your back as straight as possible.

3) Hold this position for a count of one second.

4) Once you feel your hamstring muscles tighten,

5) ...exhale as you slowly raise your body

6) ...until your upper body and legs are straight.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

It's important to keep your back and neck straight during this movement and avoid arching your back.

Be sure to maintain a tight core, which will allow you to lean farther forward and therefore target a larger portion of your hamstrings.

Gear Advice

For your hands, we encourage you to use weightlifting chalk on your hands.

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