hyperextension

Hyperextension — technique exercises:

1. Lie face down on a hyperextension bench. Secure drumsticks under the stand.
2. Adjust the height of the bench so that your hips rested in the cradle, and you can perform a forward bend, bending at the waist without feeling discomfort.
3. Keeping the body straight, cross your hands at the back or on the chest as shown in the figure. This will be your initial position. Hint: to complicate the exercises take crossed hand drive.
4. On the inhale, start to slowly lean forward, bending at the waist. Keep your back straight. Follow the slope down until until you feel tension in the muscles of the back of the thigh and until I feel that the further you lean forward without rounding the back impossible. Tip: do not round back throughout the overall exercise.
5. On the exhale, slowly raise your torso back to starting position. Tip: avoid jerks or sudden movements. Otherwise, you can injure your back.
6. Complete the required number of repetitions.

Variations: you can also perform this exercise without using the bench for hyperextension, but in this case you will have to take the help of a partner. Alternative exercises are bending forward with a barbell on the shoulders (good morning) and deadlifts with straight legs.