Repost from @coachjessb – Save your Lower Back: Reverse Hyperextensions
When performing any exercise, you need to factor whether you want adequate or optimal results. Optimal training form results in better results for your time invested…greater size/fat loss/strength. Adequate training form results in maintaining the status quo…makes it difficult to experience any improvements…waste your time…and increases your risk of injury.
One of the most common issues with form for Reverse Hyperextensions, is bringing the legs higher than the hips, which results in hyperextending the lumbar spine…which is never a good thing. Due to the positioning and the geometry of the Reverse Hyperextension machine, optimal form requires bring the legs slightly lower than parallel to the ground to reduce the stress to the lumbar spine.
– Bring legs slightly below parallel
– Hold for 1-3 seconds at the top for increased contraction and stress to the muscles
– Return to the starting position under control for 3-5 seconds
– Lower weight to the full range of motion, with legs perpendicular to the ground
If you’re a glutton for punishment, superset Romanian Deadlifts and Reverse Hyperextensions…as they both stress different parts of the range of motion, you’ll only train different fibers within the posterior chain muscles, but fully fatigue them as well.
Thanks to @dawnderow for demonstrating.