Thursday, April 25, 2013


Back in the day, there was no such thing as a "reverse hyper", "45 degree back extension bench", or a "glute-ham bench" - there was simply the "Roman Chair". You didn't do "back extensions", you did "hyperextensions" (yes, I understand the difference in execution the terms imply however, in how people actually executed the movements, there is no difference).

It was (and still is) a great, great exercise. Underrated. These days, I use my glute-ham bench for hyper... er, excuse me, back extensions more often than glute-ham raises (though I like both).

Greg Everett of Catalyst Athletics wrote the following post on the exercise: Back Extension(s)


Anonymous said...

Any tips to hit the erector spinae rather than hamstrings when doing 'hypers'?

Boris said...

Yes. Lower the foot pads (or raise the front pad), push the feet into the foot plate (if there is one), keep the gut tight - these will help activate the glutes. Actively squeezing the glutes might work too, but you probably won't need to try to do this.

Anonymous said...

YOu are as old as your spine. Hyperextension is actually an inaccurate descriptition of normal extension. standing is a hyperextension movement. As we age we lose spinal motion especially extension (76% by our 70's). it seems ridiculous not to perform these movements on a roman chair.. there is over concern with neutral and not enough concern on normal pain free motion. interesting in denmark a Dr Manniche took patients thru intensive hyperextension movements an cured thier back pain although at first they suffered from alot of DOMS..
Keep up the 'hyperextensions'