Stability Ball Weighted Hyperextension
Differentiation: Mechanics
This variation of a hyperextension is unique. Here is how: you balance on your hips over a Swiss ball | and hold a weight plate. This exercise increases resistance in your lower back, | while simultaneously requiring you to activate your core to maintain balance. Weighted Ball Hyperextensions are similar to the Downward Facing Balance. With Weighted Ball Hyperextensions you lift your torso upward, | rather than your legs. That is the difference.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Obtain a stability ball.
4) Lie face-down over the exercise ball - with your torso on the ball
5) ...and your toes pressed against the floor for balance.
6) Grasp the weight plate with both hands
7) ...and hold the plate under your chin.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) This is the ending position.
3) Exhale as you slowly raise your upper body as high as possible, while pressing your pelvis into the ball.
4) Hold this position for a count of one second.
5) Then, inhale as you gradually lower your upper body over the ball
6) ...until your back is parallel to the floor.
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.
Keep your feet spread, to help balance on the ball.
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
To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Gaiam Balance Ball Beginner Kit (Medium Green) | $10.98 |
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Appearing in the Video
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Tip
Do not use a weight too heavy that compromises your form.