>holding 2 plates
LOL fricking dumbass meathead
you hold one plate and extend it to increase resistance (and yes, 1 plate is enough for anyone who isn’t a literal dwarf)
you dont graduate from a plate dipshit you just hold it out further in front of you
you are not and will never be able to do a rep with a 45 pound plate held arms locked out in front of you
no one cares. the point of this exercise is to strengthen your glutes, lower back, and hamstrings. not hold a fricking plate above your head. kys.
3 months ago
Anonymous
I accept your concession dont hurt yourself in your rage
3 months ago
Anonymous
>y-you can't graduate from a plate it's impossible >see! im holding it out farther than you
ok little guy
3 months ago
Anonymous
This. I've done 50 lbs. behind the neck with single-leg for 10 reps, it's not like anyone has to max out at a plate held at arm's length. While that's a good goal, it's not the end goal.
I just put a pair of 25s on a bar, do a wonky clean with it once I'm locked into position at full extension, press it to set it behind my head on upper traps, and go that route. Less fuss, works just fine.
>25lb
..what? We do it with at least 2 plates here. Even the girls can easily clear a plate.
>holding 2 plates
LOL fricking dumbass meathead
you hold one plate and extend it to increase resistance (and yes, 1 plate is enough for anyone who isn’t a literal dwarf)
>He doesn't do Reverse Hyper Extension Barbell Flyes
NGMI
RHEBFs are the industry secret to achieving the coveted gigasartorius, shirt popping teres minors and world class supraspinatus that no exercise can compete with.
accessory /ăk-sĕs′ə-rē/
noun
- A subordinate or supplementary item; an adjunct.
- Something nonessential but desirable that contributes to an effect or result.
No. There's no harm in having strong posterior chain.
[...]
Tumors.
[...]
You don't "program" it. It's an accessory exercise.
I meant like, setXreps. If it's an accessory I guess I'd just go with 4x8. A tried and true method. I do full body three times a week so where I add them doesn't really matter to me.
What makes this exercise so good though? Like if I do squats and deads, what does this add? Just general lower back training?
Extra glute/ham volume with no axial fatigue. Strength curve remains high at the top of the movement. 4x8 is nothing on this movement unless you add weight. You should be repping these in double digits starting at "2."
1. Load a barbell.
2. Grip well beyond the snatch rings.
3. Brace and straighten your spine, perform like it's a hip hinge.
4. Try to maintain position while pausing at top. This means a constant slight posterior tilt, not arching your back.
Congratulations, you just discovered the best DL accessory that exists.
Only issue with these is when you have a 45 degree that is so fricking low to the ground, you can only do these with 5s or 10s on the bar to get enough ROM.
3 months ago
Anonymous
I do it on a 45 degree, you gotta go max possible grip width on the barbell. I have a 6'2" arm span and get decent enough ROM this way when I load with standard diameter plates. I realize different brands will have different heights, but you can always stack plates beneath your apparatus to heighten it.
3 months ago
Anonymous
Same issue here, I just do bar on back instead since that allows for full ROM without the plates ever touching the floor
There are two versions based on your form. The pic has the form of back extensions for the erectors but shows the the muscle activation for the glutes version which requires a tucked chin, bent back, less elevation, and pushing into the pad with your thighs, like you're fricking the pad.
>tucked chin, bent back, less elevation, and pushing into the pad with your thighs, like you're fricking the pad.
God I love this movement. It feels so good.
That's because you don't know how to hip hinge. This thing is AWESOME for learning how to hinge properly, you basically use nothing but ass, keeping hams tight, pushing your hips into the pad by contracting glutes hard. You'll feel little to zero lower back work if you're doing it right.
Is there any reason to do Good Mornings over these? It seems like they're basically the same movement except maybe some marginal gains from GMs being a free weight movement.
GMs are a different beast. Different loading, and have a lot of benefit in helping you get out of a squat where you tip too far forward as well, which the 45 degree won't really do much for. Worth doing both, I usually do a deadlift variation for 2 sets, 2-3 sets of RDLs, 3 sets of GMs, then the 45 degree just before lying leg curls to finish lower back/hamstring day.
>unites lower body with upper body >responsible for initiating hip hinge
yeah-no.
hyper extensions strengthen hip flexors, and hamstrings.
superior to leg curls, which is only isometric for hip flexors.
I like it but my balls kind of get in the way
You're supposed to adjust it so that you're resting on your lower abdomen, where you bend at the waist. Not your balls.
LOL that's actually wrong. You want the top of the pads to be just below your hips
many of those stations have a gap in the pad for your junk
So you have short dick?
Not him but I do and I can't do the troony tuck like you can.
widen your legs to allow a bit more room for the israeliteels
I do these with a 25lb weight as well.
Other underrated ones are Bulgarian split squats, battle ropes, and also, kettlebell squats
Bulgarian Split Squats are shilled here constantly, what are you on about? Very properly rated around these parts.
>25lb
..what? We do it with at least 2 plates here. Even the girls can easily clear a plate.
>holding 2 plates
LOL fricking dumbass meathead
you hold one plate and extend it to increase resistance (and yes, 1 plate is enough for anyone who isn’t a literal dwarf)
You're the dumbass. You can use a barbell for these once you graduate up from a plate.
you dont graduate from a plate dipshit you just hold it out further in front of you
you are not and will never be able to do a rep with a 45 pound plate held arms locked out in front of you
no one cares. the point of this exercise is to strengthen your glutes, lower back, and hamstrings. not hold a fricking plate above your head. kys.
I accept your concession dont hurt yourself in your rage
>y-you can't graduate from a plate it's impossible
>see! im holding it out farther than you
ok little guy
This. I've done 50 lbs. behind the neck with single-leg for 10 reps, it's not like anyone has to max out at a plate held at arm's length. While that's a good goal, it's not the end goal.
>t. professional moron
I just put a pair of 25s on a bar, do a wonky clean with it once I'm locked into position at full extension, press it to set it behind my head on upper traps, and go that route. Less fuss, works just fine.
>He doesn't do Reverse Hyper Extension Barbell Flyes
NGMI
RHEBFs are the industry secret to achieving the coveted gigasartorius, shirt popping teres minors and world class supraspinatus that no exercise can compete with.
why should i do these over RDLs
Do them in addition to RDLs because it's free volume with 0 axial fatigue. If they become too easy do single leg.
You shouldn't do them instead of RDLs, but as an add-on.
let's assume one were to do basically nothing but this - could this lead to some problems?
Throw in some abs, squats, flat bench and some row movement. Assuming you want the thick look, this will let you look balanced with a dominant rear.
But only if you take test. You're natty it won't do anything at all.
No. There's no harm in having strong posterior chain.
Tumors.
You don't "program" it. It's an accessory exercise.
>accessory exercise
Are these supposed to emphasize your purse or something?
accessory /ăk-sĕs′ə-rē/
noun
- A subordinate or supplementary item; an adjunct.
- Something nonessential but desirable that contributes to an effect or result.
Any routine should have back extentions
It was me. You're welcome. I know my shit and I'm here to help.
QRD on these? What makes them so good? I'd be willing to try. How do you program it?
Are you fricking moronic? Put it in either back day or leg day.
>he doesn’t do these on piriformis/quadratus lumborum day
ngmi ATGlet
I meant like, setXreps. If it's an accessory I guess I'd just go with 4x8. A tried and true method. I do full body three times a week so where I add them doesn't really matter to me.
What makes this exercise so good though? Like if I do squats and deads, what does this add? Just general lower back training?
Extra glute/ham volume with no axial fatigue. Strength curve remains high at the top of the movement. 4x8 is nothing on this movement unless you add weight. You should be repping these in double digits starting at "2."
1. Load a barbell.
2. Grip well beyond the snatch rings.
3. Brace and straighten your spine, perform like it's a hip hinge.
4. Try to maintain position while pausing at top. This means a constant slight posterior tilt, not arching your back.
Congratulations, you just discovered the best DL accessory that exists.
Only issue with these is when you have a 45 degree that is so fricking low to the ground, you can only do these with 5s or 10s on the bar to get enough ROM.
I do it on a 45 degree, you gotta go max possible grip width on the barbell. I have a 6'2" arm span and get decent enough ROM this way when I load with standard diameter plates. I realize different brands will have different heights, but you can always stack plates beneath your apparatus to heighten it.
Same issue here, I just do bar on back instead since that allows for full ROM without the plates ever touching the floor
This variation is great, I do them with regular deadlift grip and it still is good. Can't wait to try the snatch grip variation
I now have material before bed.
thank you kind anon
I'm here to help.
Built for BBC
Want to do these but I’m spooked I might take a trip to snap city. Do you squeeze your butt the entire time?
(Big British wiener)
am i moronic? i thought these were for lower back mainly. thats where i feel it
There are two versions based on your form. The pic has the form of back extensions for the erectors but shows the the muscle activation for the glutes version which requires a tucked chin, bent back, less elevation, and pushing into the pad with your thighs, like you're fricking the pad.
>tucked chin, bent back, less elevation, and pushing into the pad with your thighs, like you're fricking the pad.
God I love this movement. It feels so good.
That's because you don't know how to hip hinge. This thing is AWESOME for learning how to hinge properly, you basically use nothing but ass, keeping hams tight, pushing your hips into the pad by contracting glutes hard. You'll feel little to zero lower back work if you're doing it right.
I tried the reverse hyper and felt nothing despite it being basically the same exercise
Is this more powerful?
no
no, just cross your arms in the same way whilst holding a 5-10kg weight if you want "more".
I do nordic curls which are similar
Very bad
this is the only exercise that stopped my lower back pain
Oh yeah I need me one of these contraptions for my home
Is there any reason to do Good Mornings over these? It seems like they're basically the same movement except maybe some marginal gains from GMs being a free weight movement.
don't see why not.
seems like more could go wrong with good mornings.
with OP's equipment you can just hug a plate.
Hyperextension are easier to do and harder to cheat.
One of the similar exercises are RDLs and Kettlebell swings.
GMs are a different beast. Different loading, and have a lot of benefit in helping you get out of a squat where you tip too far forward as well, which the 45 degree won't really do much for. Worth doing both, I usually do a deadlift variation for 2 sets, 2-3 sets of RDLs, 3 sets of GMs, then the 45 degree just before lying leg curls to finish lower back/hamstring day.
Can’t do these without destroying my testicles
Lying leg curls do the same shit better anyway
what about the psoas bro?
>does nothing
>unites lower body with upper body
>responsible for initiating hip hinge
yeah-no.
hyper extensions strengthen hip flexors, and hamstrings.
superior to leg curls, which is only isometric for hip flexors.
They also strengthen bbc
That must be why your mom is prescribing that exercise so liberally
Leg curls condition the knees though.
wasn't it here in IST that I read a guy did his ACL while doing one of this? lmao
You're thinking of the dude doing the sissy squat holding the plate in front of him, that mofo blew his shit out, but it's completely different.
Keep seeing these on facebook market cheap but don't really have room for it tho. Wish I did.
Would you say it's worth buying one for home use?
Easily.
No. There are plenty alternatives that don't need specialized bench.
No there aren't.
name them then.
The new gym I go to doesn't have on of these.
How do you even do them? When I did them in the gym I could do 20 but them my lower back was like done for a few hours. also never got better.