hyperextension with a partner

Hyperextension with a partner — technique exercises:

1. Lie on the horizontal bench face down so that your hips were on the edge of the bench, and you can run the tilt down, bending at the waist without feeling uncomfortable. Hint: your position should be identical to the position on the bench for hyperextension, but the amplitude of the movements will be smaller, limited to the height of the bench. Partner should securely lock your feet.
2. 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.
3. 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.
4. On the exhale, slowly raise your torso back to starting position. Tip: avoid jerks or sudden movements. Otherwise, you can injure your back.
5. Complete the required number of repetitions.

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