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  • hyperextension deadlifts

    Hyperextension deadlifts...any good? Anyone used them for dc training?

    Would they make a decent alternative for floor deads/rack deads/machine deads?

    If that's not the correct name for the exercise...i mean get set up on a hyper extension for lower back/lumbers...and have a loaded barbell on the floor infront of you. And just raise up with the bar hanging down.

    I imagine you could pull your shoulders back too to squeeze them traps and rear delts?
    Matt
    NABBA UK 2011 - Novice class 3rd Place
    NABBA BRITAIN FINALS 2012 - Novice class 3rd Place
    NABBA NORTH WEST 2014 - Mr Class 2 - 1st Place
    NABBA WORLD CHAMPS 2014 - Mr Class 2 - 10th Place
    NABBA ENGLAND 2015 - Mr Class 2 - 3rd place
    NABBA UK 2015 - Mr Class 2 - 4th place


  • #2
    Deadlift Hypers. I have done them quite a bit. Not really sure I would rest pause them. I could see doing a couple heave SS's of 8-12 though.

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    • #3
      I've used them in place of stiff legged/romanian deads. Done it with both barbells and dumbells, its crazy hard on the hammies. Wouldn't recommend it to target the back though.
      :preach:

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      • #4
        Yeah iv done glute ham raises on it before. I want it for back primarily.

        If i set the rest right up to my hips maybe that will take some tension off the hams?

        I would not rest pause these either since back thickness exercises are done for 2 straight sets.

        Anyone else got experience with these as a back thickness exercise????

        Matt
        NABBA UK 2011 - Novice class 3rd Place
        NABBA BRITAIN FINALS 2012 - Novice class 3rd Place
        NABBA NORTH WEST 2014 - Mr Class 2 - 1st Place
        NABBA WORLD CHAMPS 2014 - Mr Class 2 - 10th Place
        NABBA ENGLAND 2015 - Mr Class 2 - 3rd place
        NABBA UK 2015 - Mr Class 2 - 4th place

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        • #5
          Matt, I would see these more as a WM move... I would hit some heavy rows first then move onto these as a WM. Just the amount of stress these would place on your low back if using a heavy ass SS type weight could really cause some spinal issues, but I think a lighter WM type weight, possibly a higher rep Wm, like 30 reps, would be pretty badass.

          Just a thought... Might be worth playing with
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          • #6
            I usually use 25lb plates too, to get more rom.

            Honestly I never felt overly stressed on my back with these. I have gone pretty heavy in the 8-12 range. WM could be doable too.

            I also agree if you set the pad right you would get much in the way of hamstrings, mostly back.

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            • #7
              Gah!! To be fair my back grew best and now to my probably strongest body part when i took back wm exercises out...i think it was just too much originally.

              I can really apply the fuck out of my self in the 1 rp set on width and then 2 ss on thickness then im jst wiped out.

              Basically i always do 2 row movements and a deadlift. Iv just done floor deads...jyst failed rack deads this week...machine deads i did a while back but i wanna try a new one.

              Especially for the run up to my show...11 weeks left. I was thinking the hypers would possibly give me alittle more detail since iv not done back hypers in such a long time.

              Matt
              NABBA UK 2011 - Novice class 3rd Place
              NABBA BRITAIN FINALS 2012 - Novice class 3rd Place
              NABBA NORTH WEST 2014 - Mr Class 2 - 1st Place
              NABBA WORLD CHAMPS 2014 - Mr Class 2 - 10th Place
              NABBA ENGLAND 2015 - Mr Class 2 - 3rd place
              NABBA UK 2015 - Mr Class 2 - 4th place

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              • #8
                Josh Bryant has Johnnie Jackson and Branch on this exercise, I think it's good to go as a main exercise. A heavy set of 6-8 followed by 8-10 should be good to go.

                Pitching your shoulder blades together and really pulling them back when raising the bar should train the living hell out of your upper back

                Guys at Elitefts place some plates under the hyperext. machine to lengthen the pull. Try this out of your hyper is too close to the floor or if you have Slenderman arms like me.
                Last edited by 0001Delta; 02-27-2014, 11:21 PM.
                "If you're ready to do DC, you're not gonna give a flying f*(k about fatigue from the previous exercise. You get under the bar and kill it, each and every time." - homonunculus

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                • #9
                  Sounds pretty good to me!!

                  Matt
                  NABBA UK 2011 - Novice class 3rd Place
                  NABBA BRITAIN FINALS 2012 - Novice class 3rd Place
                  NABBA NORTH WEST 2014 - Mr Class 2 - 1st Place
                  NABBA WORLD CHAMPS 2014 - Mr Class 2 - 10th Place
                  NABBA ENGLAND 2015 - Mr Class 2 - 3rd place
                  NABBA UK 2015 - Mr Class 2 - 4th place

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                  • #10
                    Originally posted by liftweights View Post
                    I've used them in place of stiff legged/romanian deads. Done it with both barbells and dumbells, its crazy hard on the hammies. Wouldn't recommend it to target the back though.
                    I also

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                    • #11
                      for wm hell sure!

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