In our modern age, back pain is one of the most common diseases. Wrong and too little movement, as well as the predominantly sedentary activity promote these pains, which occur mainly in the area of the lumbar spine. However, these back pains can usually be regenerated by adequate training of the back muscles.
Hyperextension is one of the few exercises in weight training that specifically trains these lower back muscles (M. errector spinae). The training fulfills regenerative, compensatory and preventive purposes and should not be missing in any good training plan. The use of the expander is not mandatory for this exercise, but can train additional muscle groups.
Muscles involved
- Deep, long dorsal extensor (M. errector spinae)
- Latissimus (M. latissimus dorsi)
- Diamond muscle (M. rhomboid muscle)
- Trapezius muscle (M. trapezius)
The athlete lies on a gym mat or a soft surface and is in a complete extension. The gaze is directed towards the ground. During the contraction, the upper body and legs are lifted and remain in this position.
Care must be taken to ensure that all muscle groups are tensed. Thus, legs, buttocks, back and abdomen are trained simultaneously. Only the arms work in front of the body.
The expander is held in both hands in front of the head. The more the arms are moved outwards, the closer it comes to the head. If there is tension in the neck area, the expander should not be used.
Depending on the level of skill, the expander can be gripped tighter and the duration of the contraction can be increased. In order to reduce the strain, lifting the legs can be omitted. Note: The movement of the arms should always be slow and controlled.
