Weight Lifting, Weight Training, Bench Press & Bodybuilding
July 20, 2018

Swiss Ball Reverse Hyperextensions
By Charles Staley

Swiss Ball Reverse Hyperextensions

The Reverse Hyperextension is a GREAT lower back and posterior chain exercise (the muscles that run along the back of the body). If you've got lower back issues, it can be very useful for deloading the spine and getting some traction on the area.

Typically, you need to have a bench designed for the exercise...and that's usually where the problem with this exercise starts...not many gyms have a Reverse Hyper bench!

I'm going to show you an alternate way to do it where all you need is a normal flat bench and a Swiss ball.

Swiss Ball Reverse Hyperextensions

Works VERY well.

So first, get a ball and set it on the end of a flat bench (right at the very end). Stand with your belly up against the ball.

Now roll forward on your stomach on top of the ball and grip on the sides of the bench. Lock yourself in nice and tight.

Now, keeping your legs fairly straight, raise them up behind you. The motion should come from your lower back. Hold for a few seconds then lower down slowly.

Remember to hold on tight as you do this exercise because you're balancing on a ball on a bench! Keep your arms bent and tight.

Swiss Ball Reverse Hyperextensions

The only hitch with this version is that your legs might still hit the ground at the bottom of the movement. You can avoid this by bending your legs as you come down, keeping your feet off the ground. It's a good thing to do because it's a valuable part of the exercise.

You can also, at the start of the exercise, start with the ball higher up on your body so your hips get elevated a bit more during the exercise.

Overall, this is an excellent way to work on the lower back - it's much more forgiving than regular extension because how it decompresses the spine at the bottom.


Staley's Escalated Density Training Video DVD Charles StaleyEscalated Density Training

A Complete Video Guide To Escalating Density Training - DVD and Online Videos

Your muscles will get bigger if you force them to work harder, not longer. That's the breathtakingly simple concept behind Charles Staley's Escalating Density Training (EDT) system. In this video series, you'll get an in-depth look at how to build the most muscle and strength from EDT...you'll learn what EDT is all about, but how to make it work best for YOU.

Be sure to sign up on the EDT page to get your sample videos (pulled straight from the DVD) now!

 

 

The Ultimate Guide To Massive ArmsThe Ultimate Guide to Massive Arms - eBook

Are you tired of busting your butt in the gym and your arms still don't look like you even lift? If so, consider Coach Staley's unique EDT training method that has even hardened gym veterans amazed as they break out of their plateaus and experience new growth.

Click here to learn more...

 

 

More Articles by Charles Staley
More Strength Training Articles

 





Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
 
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips