Repetitive flexion-extension wreaks havoc on the spine. Reverse hypers may, but I still wouldnt worry about that too much. . 2) Pick a deadlift or good morning pattern And I actually believe that the comment about folks who do sit ups (and back extensions incorrectly) does strengthen my argument because there are so many of them who never have back problems, perhaps on one hand they are hurting their discs by all the flexion and extension but on the other hand they are strengthening the glutes, erectors, abs, obliques, etc. 2. Thanks for the comment. Who am I? Reverse hypers make some peoples backs tingle which is uncomfortable. If I prescribe chops, lifts, landmines, and Stability ball Russian twists, have them rotate in t-spine not low back (must be advanced to do this too) With so many variables, its unfathomable to think that we could nail it down to an exact science. Strengthening the posterior chain in general may increase squat and deadlift strength in addition to staving off low back pain and injury. If they cant do them right, it means that they either have crappy hamstring or hip flexor flexibility, poor levels of core stability, weak glutes, improper motor patterns, or simply an insufficient knowledge of form. (Topic#16066) br d Total Posts: 253: Your arguements against McGill flexion avoidance are wrong. The fixed bend till it breaks amount is probably true, but the range is hugely different per individual, as McGill states. If its later, where were you in respect to your previous deadlift working weight when you hurt your back? Any exercise has a price and a performance. I do, however, have a bit of a problem with rookie strength coaches who have never spent a significant amount of time with these apparatuses and simply regurgitate what theyve heard from their mentors. Some people are really scaredto train their lower backs directly, but if you are healthy I dont see the problem. Read on to find out the 7 best reverse hyperextension alternative exercises, and a detailed guide on how to perform the exercise. They keep their low back flat when they lift something off the ground or deadlift. 2. You'll also get a little core engagement with the exercise as you balance with one leg in the air. One without the others doesnt adequately do the job. With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. It was a long time ago. He seems to be okay with training back extensions with a rounded back, if the goal is to train the erector dynamically. Will I be punished for eternity if I dont deadlift? is one of the many questions that a permabulker asks himself at least 150 times a day. Thanks for putting out great content. Like GHDs, you can make this exercise easier or harder by using bands, holding weights, or wearing a weighted vest. In sport-specific training we get individual parts strong so we can assemble them together on the field, court, or ring with the right timing patterns to create powerful movement. Sounds like you may also need to work really hard on your ankle and hip mobility. Its been said that people who dont deadlift miss their chance to transform from fragile boys into muscular cavemen. Im certain that strong muscles can buttress the shear, but it comes with a price and that is compression. Conventional Deadlift Alternatives The Sumo Deadlift. While this can definitely vary depending upon how you go about it, to me the deadlift doesnt have much or any advantage over back extensions of reverse hypers in that regard. But sometimes, the idea of layering multiple blankets is not feasible. Wow, Bret absolutely awesome post. What do you think about deliberately rounding on the 45 degree back extention to build and pump blood into the spinal erectors? Stacks of Blankets (can also use towels) Stack em' up. Lets take a closer look at the various arguments against straight leg hip extension exercises: 1. - Samuel Adams. There is nothing quite as frustrating as a Deadlift that just won't budge. Weighted hypers. by the respective grade that was obtained in each of the categories. Heres a video clip of Smitty from the Diesel Crew explaining how they perform their reverse hypers: As you can see, it is possible to perform reverse hypers without flexing or extending the lumbar spine as well. 10 Back Extension Alternatives and Variations 1. Perhaps as a consequence of initially being introduced to reverse hypers on a machine with the rollers and not a strap, I had always performed them very strictly, starting each rep from a deadstop, and even trying to hold for a brief pause in the contracted position. I can see how sitting while leaning forward could increase the tone of the erector spinae but not if you sit upright or lean back. Some people call it continuing to learn, guess what, that doesnt happen at a fancy seminar, but in the gym where you are working hard. This indicates that his research requires more explanation. Wednesday: Exercise: Sets x Reps: Details: Squat: 4x5: First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again: Incline Press or Military Press: 4x5: Ramping weight to top set of 5: Deadlift: 4x5: Ramping weight to top set of 5: Assistance: 3 sets of . Since these lifts can hone in on muscular weak links and improve strength in the integrated, coordinated total-body lifts like squats and deadlifts, they lead to improved integration and coordination in a round-about manner. Dont judge on just one of the two, but using both criteria will make you a good trainer. Get setup like you would for a conventional deadlift. hangout emoji copy and paste. Do you want to take the risk, just because there are people with stronger discs out here? You dont. Grasp a barbell with an overhand, shoulder-width grip and stand with your feet hip-width apart. In mathematics we call this the transitive property of equality. Matt Great comment and great perspective! Furthermore, back extensions dont lead to more erector spinae activity over squats and deadlifts. The list will help you perform exercises that are similar to reverse hyperextension at home.. continue to avoid lower back rounding in my deadlifting and squatting movements. If you train at home with a simple barbell home gym, good mornings are a good barbell alternative to reverse hypers, back raises, and even glute-ham raises. Fortunately, the exercise alternatives weve listed above also target the glutes and hams, just like a hip thrust. The failure to show correlation does not mean that there is none, it means that imaging techniques werent up to the task yet. Joined Oct 18, 2016 Messages 6,792 Focus on power from the hips, core, and lower body. 1. The first is the hip hinge, and the second is the hip thrust. The one thing that caught my attention most was these are really hip ext exercises and the low back should remain neutral. Again, great post!!! 9.7: C : Buy on Amazon: 3. Great stuff as usual..but sit-ups? 4. You can also perform this exercise with a . Louie Simmons recommends weighted hypers all the time due to he broke he back a few times and it really helped him recover from them. There arent too many rules in strength training that are set in stone. Its in the name: glute-ham raises train the glutes and hamstrings. It has everything to do with faulty movement. Im not always in agreement with the mainstream especially as it pertains to unsafe exercises. Furthermore, theres nothing wrong with having a huge pool of exercises from which to choose. The Sleep Pod is a wearable blanket that you can pull up around your body, wrapping yourself up in a cocoon. And then I go and tweak my back, like he promised me I eventually would. Arguments Against Back Extensions and Reverse Hypers, 1. But I will never bash another coach so long as he has sound reasoning for why he keeps it in. Deadlifts and especially trap bar deadlifts are a safer hip dominant lift. We will cover all you must be aware of the weighted hyperextension. The bottom line is that there are times when we need to increase the size of a certain muscle as well as times when we need to increase the muscular endurance of a muscle, both of which warrant isolation. Although its not en-vogue these days to go against the great Dr. McGill, you cant ignore this simple fact. Crouch down and lick the hands which feed you. As I put in my comments to him, I have a hard time understanding how rounded back during back extensions could be okay, while rounded back during deadlifts is a no-no. Dont go into ranges of motion that cause your form to break down. I started adding weight to cut down the number of repetitions. 5. Why not just do good mornings instead of hyperextensions? Rounded back deadlifts or squats are much more unsafe due to the increased compressive forces over rounded back back extensions. . 4. The problem with people is that as soon as they know a little or even tried something that worked for them, they assume everyone else is doing everything backwards. First, they are not popular. Thank you very much for your post! I was doing sets of 15 to get a great pump. When an athlete can demonstrate proficiency at heavy back extensions and reverse hypers, you know that he has adequate levels of hamstring and hip flexor flexibility, anti-flexion core stability, and glute activation. In order to submit a comment to this post, please write this code along with your comment: 751c804596b0da4db9bca24c736a6ea3, TREN: The Tale of Riki Violino Only $0.99 (Book Promo). For instance, when I listen to some of them speak boldly about exercises or concepts in which they have limited or no experience, I realize that theyve been brainwashed. Well I certainly agree with your chiropractor; most trainers at commercial gyms dont know much in the way of Biomechanics. I am a big fan of Stuart McGill. If not how about some other alternatives I might not have thought of? Colby. I can tell youre ahead of the pack. As you see in my video, the core remains braced while the hips move. Stand up and repeat. I can see how sitting would shorten the hip flexors but not the erector spinae. Thats why you didnt reply? As of now, I am following the foam rolling / warm-up protocol in Eric Cresseys Starting Strength program. 5. You have to keep in mind that I am one of those guys who believe that low frequency is the best choice in the long term. 4) Rounded back extensions can be performed sporadically (like once every 2-4 weeks). Chi who in the hell are you? Note:Dont expect hyperextensions to build your deadlift on their own. Most folks dont give the eccentric phase of a dl any thought. Pretty shocking, until you see how the study was designed. In fact I think the latter two may have more, since on deadlifts the eccentric is more about staying tight and getting the bar back to the floor than it is about actively trying to fight the weight on the way down. Well weve all been there beforejust goes with the territory of heavy lifting. This technique is characteristic of taller lifters. I love McGills stuff and have both of his books; his stance on reverse hypers is one of the few things I dont agree with and like he and you both stated, different people have different conditions. Its one of the best weight training options to replace the glute-ham raise and can be practiced with an empty bar. However, most folks also perform squats, deadlifts, and lunges incorrectly. Nice work Bret! Is it weak glutes? Did nothing to rehab it. If you are so fucking smart then why is that Stuart McGill. $59.99 $ 59. oxford reading tree: level 8 book list; decode the message worksheet pdf; Im gonna stick with this post for a while, because your new one is to damn distracting. If you read my blog on best reps for hypertrophy and sport-specific purposes youll know that I believe in a variety of rep-styles. I have been performing reverse hypers for four years and am one of the individuals who feel that its benefited my back health tremendously. Deadlifts and squats are much more effective due to a more pronounced eccentric component, more total-body muscle activity, and increased testosterone release. Chris you are one smart son of a b#%*!. I would actually agree with this statement. Your email address will not be published. Maybe the increased upper body growth from squats and deadlifts is simply due to the development of a strong set of erectors which allows for more weight to be lifted during upper body exercises like bent over rows, t-bar rows, bent over rear delt raises, and barbell curls. Also, you will notice that the exercise works not only the lower back but also the upper back as well. Get into anatomy, into biomechanics, functional training, read book from some gluteguy, learn, ask instead of judging. Ive witnessed plenty of strong athletes who can squat and deadlift a ton of weight yet struggle to execute twenty bodyweight back extensions or reverse hypers. You gain T-spine mobility by doing T-spine mobility drills and by focusing on keeping the chest up while you squat. She holds a BSc in Exercise and Sport Sciences and a Master of Research in Health and Wellbeing from the University of Exeter. If you want a good deadlift, you have to keep doing the exercise. . Glad I can still be of benefit to folks who are at your level! Hes also done 111,000 sit ups in 24 hours. Remember high expectations and quality coaching! You need to learn to hip hinge properly and practice it deliberately. Furthermore, he is behind the times. For the record, I have no problem with a strength coach who has years of experience with these exercises and arrives at the conclusion that these lifts are not worthwhile. Every single client and person Ive trained equates training a muscle with moving it. But. to the point where the muscles start picking up more of the load and controlling the movements which has a protective effect on the discs. 1) The way you described using 90 lbs If your back is fatigued from your heavy lifting, you might prefer to hang from a chin-up bar instead. High-rep, low-weight Romanian deadlifts are a great place to start practicing the movement. The flexion-extension argument just doesnt hold up in the real-world. 3. . Theyre all important and you need to train them all to really replace the Glute-Ham Raise in your workout program. Since it's just an assist exercise I tought I'd just do some good mornings instead. If a coach is having great success with a particular lift, and it seems to be transferring over to his or her athletes sports performance without creating any perceivable harm to the athletes bodies, then why on Gods green earth would that coach abandon the exercise? Stronglifts and Madcow 5x5 are commonly cited novice and intermediate programs for lifters looking for a simple and effective linear progression program. Box Reverse Hyperextensions. Simply insert the bean bags into your comforter and use them this way. Great post. Thanks Bret! I am currently trying to increase my squat and dl poundage. Get their glutes very strong The glute-ham raise is an advanced back extension alternative. I believe the whole PRO vs. CON war regarding the Reverse Hyper/Back Extension is essentially a failure to communicate. http://www.precisionnutrition.com/protein-limit Click on the link below to download a Weighted Decision Matrix on Excel. These lifts have impressive levels of hamstring and glute EMG activity. Im, really interested how you search for the truth develops, and Im sure you will report it on your blog. As Dr. Stuart McGill has often mentioned, pain is very specific to the individuals injury, dysfunction, or pain-mechanism. sits on the editoral board f Spine Journal and not yourself? I would politely disagree with your assertion that performing isolated hip extension movements is more beneficial to more advanced lifters than sedentary folks. The weighted hyperextension can aid you in correcting these problems and ensure you stand in a proper position in less than a minute. In this article Im going to roll through some of the arguments in favor of and against back extensions and reverse hypers. Required fields are marked *. If you tell me that this form is just too hard for people to master then I will think youre a crappy trainer. Youll notice that in the Lyle McDonald article, he does discuss both. In other words, you can feel confident that their backs arent going to round forward or hyperextend very easily, their glutes are strong and can turn on when needed, their hamstrings are loose enough to allow for a healthy range of forward bending motion, and their hip flexors are loose enough to allow for full hip extension. The anti-reverse hyper gurus think that its all placebo effect. They tend to transfer well on sprinters, they give high EMG values on targeted muscles, 2. Poor back endurance? Diamond Push Up. You get compression just by flexing the core muscles but in axial loaded movements like squats and deadlifts you get increased compression which when combined with flexion is really bad. Sorry for the third post, Bret. Thanks Neal. And if so, rounded or not rounded? Although they share most if not all of the physiology. But in sports we combine several joint actions at once and usually move our upper and lower bodies simultaneously. Hug Sleep for the Best Trip Ever. Do you go with the flow in order to get interviewed on the popular podcasts, posted on the popular websites, or invited to speak at the popular seminars? I believe hes a great person, a passionate researcher, and an impactful presenter. When doing back extensions and reverse hypers correctly, its impossible to perform concentric hip extension without firing the hip extensors (glute max, hamstrings, and hamstring part of the adductor magnus). They also train the core and lower back. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench. Thanks for you response. Great read man. The fact is that the general public has fitness goals that can be achieved a 1001 ways if they put in the effort. 21. 8. Im now a convert to using weight belts when going heavy. However, weighted hyperextensions can definitely produce just as much muscle mass in the lower back area. I believe you could leave McGill out it and still send your strong message across. Please know that I read muscle magazines every month so I speak with experience. 1. Many people swear by these lifts. These are related, but theyre not exactly the same. Benefits. These lifts can be done properly with all hip extension and no lumbar extension, and if done properly this tells a lot about the athlete in terms of hamstring and hip flexor flexibility, core stability, and glute activation Post: Alternative to revers Hypers? Would I be best to just train my erector isometrically for endurance anyways, since the goal during a squat is to maintain erect? NOTE: I now have a reverse hyper that can use the rollers or straps. Ill be following your posts, nice work. The Weighted Decision Matrix was invented by Stuart Pugh. These are important since the glutes stabilize the spine so more strength keeps the lower back safe and healthy. Because nobody does more 45 degree hypers than we do. Most folks do in fact perform these lifts incorrectly. Its in the interest of us all. The last thing I want to mention is that there have been a couple of studies that have come out in the past year or two showing that increased testosterone release from lower body exercise does not impact muscle protein synthesis in upper body muscles. To simplify: keep the torso neutral, keep the feet flat, and the knees in place, while closing and opening the hips. We often forget that the online S & C community is a small sample of the total S & C population and that just because ones favorite gurus have iron-clad beliefs about a certain topic, it doesnt mean that they are completely correct or that hundreds of strength coaches and trainers out there arent having great success with the very same methods that are being denounced by the online community of coaches., Unfortunately, their voices arent heard because theyre so busy training sprinters.. In conversing with some members of this crowd I realize that they think Im an absolute idiot for prescribing back extensions and reverse hypers, yet Ive had my glute ham developer, 45 degree back extension, and reverse hyper for four years and have trained myself as well as hundreds of clients off of them while theyve only seen pictures of them or read an article or two about them. The last thing I want to mention is that many high-level coaches are in support of the reverse hyper including Louie Simmons, Dave Tate, Kelly Baggett, Joe DeFranco, Erik Minor, Christian Thibaudeau, Martin Rooney, James Smith, Jason Ferruggia, and Charlie Francis. If you want to build confidence, you can try lighter front-loaded good mornings. Genetics? Hey, like I said, just a dude trying to get to the bottom of something interesting and useful for my own training. Its definitely made me think about integrating these exercise into my routine but I have always been quite hesitant because of my impinged nerve root, however I do a lot of 1 leg rdls and they seem to mimic both the rev hyper (the first picture in this article demonstrates my point) back ext. I think its just the fact that a lot of people have seen videos of guys doing them with terrible form and have forgotten about the benefits of doing them with correct form. Decide which factors are the most important by weighting them, then give each of your options a score. Lower your upper body by bending at the hips until your torso is about at 90 with your legs. Weighted back extensions 2. Start with light-ass weight, seriously. Because of some articles I read on the Internet. I must admit, sometimes I have a hard time taking certain individuals in the S&C community seriously. Respond to what you can? The 45-degree Back Extension (also known as the 'Hyper Extension'), is an excellent exercise for strengthening the muscles of the lower back. This is a key skill for weighted movements (like squats and deadlifts), as well as healthy aging and injury-resilience. 40 hours per week at the desk, 10 hours per week commuting, 4 hours per week in grad school class, miscellaneous other sitting that adds up to 60-70 hours/week of sitting, minimum. You see, Im an advanced lifter who has been training for seventeen straight years and is still trying to increase his strength, muscle mass, and power. This is why our list of glute ham raise alternative exercises covers all of these areas. Thank you very much Chi! Dont you try to isolate the glutes with quadruped and bridging patterns in order to increase activation and hypertrophy? There are many folks that perform crunches, sit ups, and back extensions their entire lives and never experience back pain. funny enuf i was jsut about to ask theee same question, lucky i found thisi work out at home so id love to get an answer to this since i dont have access to a hyper station. However, Ill take you up on your offer and prove him wrong. And while I cant say that I dont often wonder about that fixed flexion and extension cycles bit from Dr. McGill, those playing devils advocate may argue that exceptions dont disprove the rule (although int his case theres still debate over whether there is a true rule or not. Moreover, Im shocked at the number of younger strength coaches who will see a video clip of a coach prescribing a high-caliber athlete an exercise like a back extension or a sit up and will race to the forums to post something like, Oh my God! I should mention that the two videos below showcase subtle technique alterations from standard form that increase gluteal contribution and decrease erector contribution: As you can see, my low back doesnt flex or extend even when holding onto a 100 lb dumbbell and draping a miniband around my neck which probably offers another 50 lbs of resistance to the top of the lift. While I appreciate the logic behind these folks arguments, I am still a big supporter of these lifts. At first thought I would tend to agree with this statement. 6. 3) The glutes fire very hard in both back extensions and reverse hypers. I just havent always been able to justify back squatting and deadlifting, v. other movements that are less hard on the lower back leg pressing, Bulgarian squatting, the like. A good example is the video demonstration that Glenn Pendlay and Donny Shankle did at California Strength a while back (available on YouTube) I would be interested in your opinion. I know this because Im one of the only trainers/strength coaches to actually utilize EMG experimentation. For weight or resistance we've done two different things; 1. take the arm cuffs for hanging knee-ups & put them on your ankles, add a chain with weight. Ive kept them out for the last year or so; I also tweaked my back sumo deadlifting a few months ago, and I cant help but wonder what role a weak lower back might have played in that. They keep their torso up when the rise from a chair or squat. This range of motion includes the critical stage of ground contact in sprinting. is from weak glutes and weak posterior chain. Have a look at one of many fitness tools. I too would go with RDL if I wanted to focus on eccentrics, and I also think of deadlifts as more of a concentric-based, RFD/starting strength movement. I prescribe bodyweight reverse hypers to beginner males and amateur women that I train Fourth, the lower back muscles are not as marketable as big arms. My biggest problem on the squat is a leaning forward when coming out of the hole. Just like we isolate for core stability, its a good idea to isolate for hip strengthwhether it be hip extension, hip flexion, hip abduction, hip external rotation, etc. Ive heard the pig spine argument (horizontal vs. vertical loading) and I side with McGill on itI dont think it matters too muchwhat matters is that the structure and size are almost identical. It wasnt a serious injury. I love the reverse Hyper but kinda on a budget any one have a good idea on were to buy one?? I believe that once you achieve good hip mobility, core stability, and glute activation, its hard to lose if you keep training wisely. hmm, this is really heavy, I should probably hold back did cross my mind at one point famous last words) are pretty far up there. Theyre a hip hinge movement and you should worry about moving well before adding more weight or power. Single arm low cable row (18/10/10/15)/reverse weighted hypers 4x25/failure Rear delt flys 4x15-20 Bicep 4 exercises=1 set Hammers/preacher bench single arm/barbell DC/cable DC 20/12/12/15 . When you really think about it, nearly everything we do in sport-specific training is isolation work. Stick with mostly core stability exercises for core-work Its great to get 2 benefits from a single movement. Also known as Weighted 45-degree Hip Extension. My mistake for not making that distinction earlier. Sports Science Topics & Research Guest Articles, Peer-Reviewed Articles (Journal Publications), Coaching, Personal Training, Programming, & Nutrition Topics, Coaching, Personal Training, Programming, & Nutrition Guest Articles, http://www.precisionnutrition.com/protein-limit, http://www.yourchiropractor.net/discussion-7.htm, http://www.bodyrecomposition.com/training/back-extension-technique.html. You are using an out of date browser. The best exercise which I have used for alternatives was seated good mornings.I once used heavy seated GM and rack deads to increase my olympic dead lifts. Dont you prescribe Russian leg curls or glute ham raises? I have seen nothing in your excellent videos in this post that is conflicting with the advice of McGill. If there were indeed a set number of flexion-extension cycles, every single individual who performed crunches would have disc-related injuries. I appreciate it. If you apply this same amount of coaching to other lifts they will get it. Ill admit that I constitute one of the rookie coaches, but I do have a lot of perspective spending most of my life as an untrained weakling who hurt myself repeatedly squatting/cleaning/deadlifting 225 lbs.
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