Hyperextension

Hyperextension Instructions

• Situation yourself inside the machine.
• The lower you set the machine, the more emphasis is put on your low-back/spinal erectors.
• At the top, make sure your spine is in a neutral position 
• Ribs stacked on top of your pelvis.
• Your back is neither arched or rounded.
• Cross your arms across your chest or behind your head.
• Your legs are passive in this movement.
• No excessive momentum or upper body swaying.
• Slowly let your low back round and descend your torso to the bottom position.
• Don't fall or drop to the bottom.
• This is a controlled movement.
• This is the one exercise you don't want to actively hinge your hips. Keep the stimulus on your spinal erectors.
• Legs and hips are passive.
• At the bottom, slowly raise up without generating momentum from the rest of your body. 
• Create the mind-muscle connection of your low back controlling the exercise.
• Your top finished position is neutral spine. Don't arch your back at the top or the starting position.

*Tips*

• The legs are remaining inactive. This is one of the few exercises where you want to stress your low back/spinal erectors.
• Before adding weight, manipulate the tempo of the exercise execution add a new stimulus. This is much safe than progressing holding plates, barbell, DB's, etc...