Guide for Beginners (XI): Hyperextension

In all weight training routine should contemplate the muscles that tend to suffer from hypotonia and imbalances with respect to their antagonists, for this reason, we can not include in this Guide for beginners an exercise specifically for the lumbar area, is of the hyperextension or extensions of trunk bench.

The hyperextension performance technique

To perform the movement must know that we need a sloping Bank which we can fix the ankles and support hip then mobilize the trunk.

We must support the body on the bench in hip and femur, articulating since the pubis should be outside the Bank. From there we will have that bending the torso until our body forms an angle of 90 degrees. Hands must cross in front of the torso and maintain it throughout the tour.

From this position of flexion must be an extension while we raise the torso until the body is in a straight line again and in the lumbar a slightly pronounced curve is formed. We return to descend while we take air and when we extend the torso exhale the air.

This exercise It is better to do it in inclined Bank if you’re Beginner, but it can also be a horizontal bench or in specific machine that allows to concentrate the work on the Sacro area.

Muscles worked with the hyperextension

The extension of the trunk in Bank or hyperextension requests work mainly from the thorny extensor muscles of the spine and in the quadratus lumborum, muscle located in in the sided posterolateral lumbar spine which allows bending the spine and torso.

In a secondary place, the hyperextension they work the gluteus e hamstrings, but basically working lumbar while relax the abdominal muscles antagonistic muscles which usually pay more importance and therefore, there is more risk of headaches of back because of muscular decompensation.

Tips and common mistakes when making hyperextension

  • It is important to perform trunk extension not much to accentuate this movement, because we could end up damaging your back, it’s always best to form a straight line with the body from the head to the feet and not go abruptly or with momentum, taking the torso backwards.
  • While all the extensor muscles of the spine are involved in this movement, including the dorsal and cervical, area is important to focus the work on the lumbar and do not force with head, relax better it to guard against potential contractures.

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