A reverse hyperextension machine is a specific piece of equipment with the intention of strengthening your back, especially after heavy lifting. They tend to be heavy, expensive, and take a lot of space in your gym, whether a professional gym or in your own house. Due to the specificity of the exercises, they must be done correctly and with the proper equipment. Please continue reading to find the best equipment to use for a reverse hyperextension, including our top 5 reverse hyperextension machine options.
What Is The Best Reverse Hyperextension Machine?
When it comes to gym equipment, Rogue constructs heavy-duty and durable pieces. That is why the Rogue Z Hyper is the best reverse hyperextension machine. This machine, while it may seem pricey, is actually a middle-range cost. This machine will last forever, probably longer than you will want to workout. It can hold up to 700 pounds in weight. It has adjustable handles and a thick pad to protect you while using the machine.
- What Is The Best Reverse Hyperextension Machine?
- How To Pick the Best Reverse Hyperextension Machine?
- How To Safely Use Reverse Hyperextension Machine?
- How To Do Reverse Hyperextension Without Machine?
- How To Build a Reverse Hyperextension Machine?
- Is Using Reverse Hyperextension Machine Safe?
- Conclusion / Summary
How To Pick the Best Reverse Hyperextension Machine?
When you are interested in purchasing the best reverse hyperextension machine, there are several features that can help guide your decision. The location you plan to use this machine matters because if you are purchasing it for a professional gym where many people will use it, you want professional-grade equipment. You want to have a clear understanding of your space and how much room you have for a machine. The best reverse hyperextension machine takes up a lot of space, but compact and foldable versions are available.
Quality matters when it comes to all gym equipment, but especially for a reverse hyperextension machine. Price is not the only way to determine the quality of a piece of equipment. The way to determine the quality of the steel in a piece of equipment is by the gauge. The lower the number means, the stronger the steel. 11-gauge steel is stronger than 14-gauge steel. All reverse hyperextension machine options have padding to protect the user from hurting themselves when using the machine. Some machines offer adjustable pads to accommodate users of different sizes.
How To Safely Use Reverse Hyperextension Machine?
The reverse hyperextension machine has been called the back saver because it can help strengthen and rehab your back. It is important that you use the machine properly. If you want to rehab your back, you should use a lighter weight. If you want to build strength in your hamstrings and glutes, you can use a heavier weight.
You want to position yourself, so you are prone on the reverse hyperextension machine. You want to make sure that your hips are at the end of the pads so your hips can move freely without overextending your low back. You want to hold your legs straight and contract your core. This minimizes the extension of your lumbar area. You also want to make sure you keep your chest forward on the pad of the machine. This ensures that your hamstrings lengthen as you bring your legs closer to the floor.
When you lift your legs, you want to use your glutes and your hamstrings. You want to try hard not to jerk the top part of your torso. This jerking motion can put an excessive amount of strain on your lower back. Every time you move your legs, you want it to be a controlled motion. You want it to be fluid, allowing your legs’ momentum to help you with your movements. Once you have developed strength from using the machine, you can do this as a strict movement where you do not use any momentum. When you are finished with your movement, you can bring your legs back to your starting position. You want to make sure you do not lose control after your set. If you do, you can put stress on your lower back.
How To Do Reverse Hyperextension Without Machine?
While a reverse hyperextension machine is an effective piece of equipment, sometimes you do not have access to one. The good news is, you can still work the same muscles with alternative equipment. You can use a table in place of a reverse hyperextension machine. If you do not have a table, you can substitute a box or a bench. A table is the better option because it allows you to have a better range of motion as it is higher from the ground. Be careful when using a table because it may not be stable, and it may flip over while you are on it. You should lie on your stomach on the table with your hips at the edge of it. Since the table does not have handles, you should hold on to the edge. Then slowly lift your legs up as high as you can without arching your lower back.
You can use a fitness (stability) ball or a bosu ball to do back extensions. You should lay down on top of the ball but make sure your feet are up against a wall to give you stability. This allows you to focus on your back instead of balancing on the ball. You can lie your stomach on the ball, with it closer to your waist, if you are experienced. If you are a beginner, you want to keep the ball closer to your chest. You slowly move your upper body up as far as you can and then slowly lower it concentrating on tightening your back muscles as you move.
You can also do a superman. This is a back extension exercise you can do without any equipment. You lie on the floor with your arms extended in front of you, like superman flying. You keep your legs straight. You lift both legs and both arms at the same time as high as you can. Do not be surprised if it is not high at all. You want the motion to be slow and controlled as you squeeze your back and your abdominals
How To Build a Reverse Hyperextension Machine?
You have been pulled in by the magic of the reverse hyperextension machine, and now you want one. The problem is they can be expensive and take up a large amount of space. Many people do not have space or money for one. The good news is that you can build your own reverse hyperextension machine. I have seen quite a few different do-it-yourself versions of the reverse hyper, and they are all impressive sights. However, they involve plans and cutting and drilling, and I am not convinced that just anyone can build them. The person who came up with the design always says otherwise, but I am skeptical.
Instead, I have found another solution to creating your own hyperextension machine. It is not the prettiest you have ever seen, and you are not going to be able to sell it, but it works, and that is what matters. You can take this idea and use it in just about any gym set up. You do need a power rack, 2 x 6s, and some bands or ankle weights.
You want to make sure the pins of your power rack at set at your chest height. You take two 2 x 6s and glue or nail them together. Once you have done that, you can put your 2 x 6s on the pins. You loop your bands around the bottom of the power rack. You want to use a yoga mat or some other cushion you have at the gym to protect you from the hardwood. You have just created your own reverse hyperextension machine. You lean on the boards, put your feet in the bands, and perform the movements just as you would on an expensive piece of equipment. You can hold on to the rack to give yourself some stability. This set up allows you to have a maximum range of motion. If you want more resistance, you can add more bands. You can also use ankle weights instead of or in combination with the bands.
Is Using Reverse Hyperextension Machine Safe?
Using a reverse hyperextension machine is safe for anyone that does not have a back injury. If you have a back injury, you may or may not have pain when attempting a reverse hyper, depending on the injury. If you have an injury, you should start with light or no weight. You can use a reverse hyperextension machine with bodyweight until you strengthen your back. If you have any pain in your back, you should stop doing the exercise. The reverse hyper can help decompress the spine while working the muscles of your posterior chain. These exercises help to strengthen the muscles that help to stabilize your spine. They also allow blood to pump through the area that is injured, which can promote healing. Even for individuals that have bulging discs, a reverse hyper is a great exercise to help rehab the back.
It is important to remember that you must do the reverse hyper properly. If done incorrectly, it can cause more pressure on your spine and damage to your back. There is a proper way to complete this exercise so that it decompresses your spine and creates traction.
Conclusion / Summary
There you have it. Everything you need to know about a reverse hyperextension machine: it really is an amazing piece of equipment. It is a shame that they tend to be expensive and take up a significant amount of room. Just about anyone that trains can benefit from using this machine. If you are really looking for one, remember to get one made of quality construction and is durable. You can also try your hand at building your own if that is what moves you. When you know all the information about what is available to you, it helps you make an informed decision that you can feel good about. Best of luck on your search for the best reverse hyperextension machine.