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Thread: hyperextensions
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12-24-2005, 07:27 AM #1Banned
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hyperextensions
can they replace deadlift for some time ?? i was thinking of it cause my deadlift strength has plateaued for sometime now ,,or should i stick with my deadlift and strength gains should come slowly ?? any ideas?
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12-24-2005, 09:14 AM #2Banned
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I heard it isn't such a good idea to hyperextend the back with added resistance regularly. Deadlifts allow much more mass to be used, and even if you have hit a plateau, that will remain the best exercise for gaining strength and size. I don't believe many people actually bother with hyperextensions, its a bit like doing bench dips when you could do parallel dips...
Even though the risk of serious injury with deadlifts is high because of the weight involved, I believe it is biomechanically 'safer' relative to hyperextensions because of the oblique line of pull on the spine with deadlifts. Hyperextensions IMO place too much load directly on the spine and its ligaments, especially towards the top of the back where leverage is poor.Last edited by Flexor; 12-24-2005 at 09:17 AM.
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12-24-2005, 04:36 PM #3Originally Posted by indrid_cold17
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12-24-2005, 07:35 PM #4
well when I had access to a roman chair stand i used to do hypers as well as deadlifts. I got up to doing 4x10 with a 100lb dumbbell (in proper controlled form)...that was about 2 yrs ago. If u can do them, do them, great assistance lift AND they'll make ur erectors strong and pop out like u got a cpl of boa constrictors under ur skin
Last edited by sputnik; 12-24-2005 at 07:41 PM.
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12-24-2005, 09:12 PM #5Originally Posted by Flexor
Originally Posted by Papi93
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12-24-2005, 09:53 PM #6
Rack pulls and partial deads are fantastic, but they're not the same as doign hypers. Actually I also performed hypers whilst doing partials now that I think about it.
Hypers with added weight are a killer, but if done with good form and with progressive added resistance...they are fantastic....thing is most ppl shudder at the thought of how tough it is.
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12-24-2005, 10:03 PM #7Originally Posted by sputnik
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12-24-2005, 10:18 PM #8
hmmmmm...good question....and to tell u the truth I'm unsure....I just really concentrated on using my lower back, using little momentum...99% of those doing hypers use massive amounts of momentum and look ike the're going to fly off the thing...also, when lowering my torso with the weight, I would come back up to bring my torso only slightly above parallel so as not to hyperextend my back.
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12-24-2005, 10:20 PM #9Originally Posted by sputnik
If you did it with a rounded back, then it would be a similar exercise to Stiff-Legged Deadlifts.
I learned the name difference from Aussie strength coach Ian King.
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12-24-2005, 10:22 PM #10
ur prob right...but having used partials, romanians and stiff leggeds...I would still perform hypers if I had the equip..i got somehting out of them that I didnt get from all the deads variations.
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12-24-2005, 10:24 PM #11Originally Posted by sputnik
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12-24-2005, 10:28 PM #12
Oh, I totally agree with you, no way are they are subs for deads!
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12-24-2005, 10:29 PM #13Originally Posted by indrid_cold17
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12-24-2005, 10:39 PM #14
hey my excuse is I'e got my daughter runnng circles around me right now LOL ....that and I was just purely talking about doing hypers if one can
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12-24-2005, 10:42 PM #15Originally Posted by sputnik
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12-24-2005, 10:45 PM #16
She's two, and she's cute as anything, I have a boy on its way in March too hehe. Moody? What for?
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12-24-2005, 10:48 PM #17Originally Posted by sputnik
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12-24-2005, 11:05 PM #18
Yeah I suppose ur right. however I know I'm right, always
Anyways, we both see eye to eye on deads as irreplaceable.
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12-24-2005, 11:12 PM #19Originally Posted by sputnik
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12-24-2005, 11:13 PM #20
I also feel that sumo style deads stimulate the hip flexors pretty well, also.
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12-24-2005, 11:26 PM #21
Man I always found sumo's tough as hell! But yeah Papi, wide grip partials in particlar i used to do. Excellent lift.
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12-24-2005, 11:28 PM #22Originally Posted by chest6
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12-25-2005, 04:39 AM #23Banned
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Originally Posted by Papi93
Rack pulls may be a good exercise to overload the erectors, but the repeated partial range of motion wreaks havoc with my lumbar. I've done these before except not in a rack, and when you get up from that position, the lower back isn't very happy. Even though you can put the weight down to release tension, there is no chance to stretch out the erectors by fully extending the femur to anatomical position. The muscles and connective tissue has to constantly take the load and little has been shifted onto the discs. As a result when you stand up you feel the release of tension from all the tissues and there is a tightness there.
I feel that it is probably safer performing hyperextensions whilst maintaining neutral spine alignment, as opposed to performing rack pulls. At least with hyperextensions you get a full ROM and a slight release of tension in the down position (depending if you perform them horizontally). Personally though, I feel deadlifts and barbell bent over rowing fatigues the erectors plenty. To do hyperextensions after this would be asking for trouble, considering the stabilising muscles would be less capable of maintaing neutral spinal alignment.Last edited by Flexor; 12-25-2005 at 05:19 AM.
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12-25-2005, 04:41 AM #24Banned
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Look how dedicated (and pathetic) I am, posting on Christmas Morning
I see I missed out on the debate by going to bed at 1:00 last night...you lucky people are at least five hours behind. Ah well I've added my opinion lateLast edited by Flexor; 12-25-2005 at 04:54 AM.
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12-25-2005, 05:41 AM #25
Yeah Flexor I've noticed in my short time here that good ol' Paps can be quiet frank.... ...I hope not to stirr him up too much
as to hypers...I must admitt i used to do them after my deads or squats
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12-25-2005, 06:09 AM #26Banned
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Originally Posted by sputnik
You know exactly what you are doing with your hyperextensions, your form seems perfect. I'm sure you know your own limits and wouldn't do anything unless you knew you could do it safely
MERRY CHRISTMAS Aussie dude! I wish I was down under right now, in the middle of summer at christmas. We used to get snow over here and that made it interesting, but now its just like mild winter. I'd prefer summer to this!!
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12-25-2005, 02:53 PM #27
and a merry christmas to you to amigo! Actually I now a cpl of ppl heading off to London in Jauary...poor bastards! But yeah, it's been stinking HOT in Sydney these last few days!
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12-25-2005, 05:40 PM #28
What do you guys think of reverse hypers? The kind that Louie Simmons promotes heavily?
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12-25-2005, 05:54 PM #29Banned
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Originally Posted by Papi93
They are much safer as the lower spine is supported and stabilised. The regular hypers are far more likely to cause injury because the distal component which is the back is moving rather than the proximal, that being the legs. With reverse hypers, the legs are the distal component and this allows you to stabilise the proximal component, that being the back.
I'm glad you brought them up Papi, I had forgotten about them. They are great for adding strength for a powerlifting routine...Louie benefitted greatly I believe.Last edited by Flexor; 12-25-2005 at 06:01 PM.
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12-25-2005, 06:08 PM #30Originally Posted by Flexor
Definitely a safer exercise to perform. A lot of beginning strength trainers could benefit from this exercise. Also, a great glute and hamstring developer.
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12-25-2005, 06:11 PM #31Banned
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Originally Posted by Papi93
I read somewhere that a piece of PVC pipe and a 'web belt' is useful for adding resistance. Do you know how those two items could be applied in reality? I guess it means the pipe goes is fastened across your legs with a web netting underneath carrying plates, but I'm probably wrong.Last edited by Flexor; 12-25-2005 at 06:16 PM.
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12-25-2005, 06:20 PM #32Originally Posted by Flexor
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12-25-2005, 06:35 PM #33Banned
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Originally Posted by Papi93
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12-25-2005, 06:42 PM #34Originally Posted by Flexor
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12-25-2005, 06:47 PM #35
Totally agree, reverse hypers are the way to go if u have access to the equipment...or unless u can improvise
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12-25-2005, 06:51 PM #36Banned
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Originally Posted by sputnik
That aside, Papi, I'm not sure I understand that hip plyometric exercise.
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12-25-2005, 06:53 PM #37Originally Posted by Flexor
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12-25-2005, 06:57 PM #38Originally Posted by Papi93
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12-25-2005, 06:58 PM #39Banned
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Originally Posted by Papi93
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12-25-2005, 06:59 PM #40Originally Posted by Flexor
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