Reverse Hyperextensions

By now you may have noticed that we have some new equipment at CrossFit Kingston. One of the new pieces is the reverse hyperextension machine. You know... The machine that everyone seems to put their outdoor clothes on before working out. Yeah! That one!

Many of you have wondered what it is, what it works, how it works. I hope this will clear some things up for you. Here's little history to start and show how effective it is.

It was invented by a well-known powerlifter by the name of Louie Simmons over 20 years ago. He came up with the idea after having back surgery for an injury. He started his rehab by simply doing leg extension while laying prone in bed. He progressed to letting his leg hang over the edge then extending. He added weights to his ankles after that. Within in no time he returned to a high level of competitive lifting.

Instead of compressing the spine, as in back squats for example, the lower spine is decompressed. In doing so, not only does it strengthen the back but it also stretches the muscles while under tension. Since the spinal column is separating with the trunk flexion, spinal fluid flows more freely to act as a cushion between the vertebrae preventing cord impingement and rehydrating the spinal discs. When you feel that warm, fuzzy feeling in your low back, that is blood rushing to the area. Stagnant blood gets flushed out allowing fresh blood to provide valuable nutrients and oxygen to nourish the muscles. This helps an injured area with the healing process.

Most athletes, including powerlifters, walk around with their pelvis tilted forward and showing extension of the lumbar spine. In order for these individuals to get back to neutral alignment, some type of program is required to address the strengthening of the external obliques, glutes, and hamstrings. The reverse hyper is a great tool for this condition because it produces a stress that causes posterior tilt of the pelvis.

The muscles that are targeted are the upper hamstrings, glutes, and erector muscles (the muscles that run up your back along the length of the spine).

With adequate use, this machine will help you run faster, jump higher, lift heavier weights, rehabilitate an injured back, and improve lower back health.

Now there has been a lot of research done combating the advantages of the reverse hyperextension machine. Some include causing shear force on the vertebrae (the main concern) and the lack of training and knowledge on the proper use of the reverse hyper. If you want to remember one thing it should be this: If your back starts to get sore doing the reverse hyper STOP! But remember there is a difference between joint pain and muscle soreness. The burning or fatigue you experience is your muscle working. A sudden sharp pain is not good. We will evaluate you, decrease the weight, and maybe even prevent you from using the machine any longer.

One more thing... That discomfort you feel on your pelvis or stomach when you are on the reverse hyper is common. The more you do it, the less bruises you will get and you should get more sensitized to the discomfort.


Anonymous said...

It's a shame you don't havе a ԁonate button!
I'd most certainly donate to this superb blog! I guess for now i'll settlе for
bookmarking and adԁing your RSS fееd
to mу Google account. I look forward to new updates and will share
thiѕ blοg with my Facebοok group. Тalk soon!

Visit my blog ρоst -

Anonymous said...

If some οne wishes to be updated with neweѕt technolоgіеѕ then hе
must be pаy а quicκ vіsit this wеbsite
and be uρ to date dailу.

My homeρagе :: fast weight loss -

Anonymous said...

Definitely imagine that which you stated. Your favourite justification
seemed to be on the internet the simplest thing to take into account
of. I say to you, I definitely get annoyed even as folks think about issues that they just
do not recognise about. You managed to hit the nail upon the top as neatly as
defined out the whole thing with no need side effect , people
can take a signal. Will probably be again to get more.

Here is my webpage:

Anonymous said...

always i used to read smaller posts which as well clear their motive,
and that is also happening with this post which I am reading here.

Also visit my website ... Some concealed information about moobs

Anonymous said...

Today, I went to the beachfront with my children.
I found a sea shell and gave it to my 4 year old
daughter and said "You can hear the ocean if you put this to your ear." She
placed the shell to her ear and screamed. There was
a hermit crab inside and it pinched her ear. She
never wants to go back! LoL I know this is entirely off topic but I had to tell someone!

My site ... Effective excercises regarding treatment of moobs

Anonymous said...

First of all I would like to say excellent blog!
I had a quick question which I'd like to ask if you do not mind. I was curious to find out how you center yourself and clear your head prior to writing. I have had a tough time clearing my mind in getting my thoughts out there. I truly do enjoy writing but it just seems like the first 10 to 15 minutes are generally lost simply just trying to figure out how to begin. Any suggestions or hints? Appreciate it!

Look into my webpage -

Anonymous said...

Your current write-up offеrs cоnfirmed necessary tο me.
Ӏt’ѕ quite useful anԁ you геally are cleaгly quite well-informeԁ
in this field. You get οpened up my οwn sіght for
you to vaгious thoughts аbοut
this matter along ωith intriguing, notable and relіable content
Also visit my web blog - Buy Valium

Anonymous said...

We stumbled over here from a different web address and thought I may as well check things out.
I like what I see so now i'm following you. Look forward to finding out about your web page for a second time.

Here is my website:

Anonymous said...

Excellent post! We are linking to this great content on our website.
Keep up the great writing.

Here is my weblog ... workouts to increase vertical

Anonymous said...

Hi, I desire to subscribe for this blog to take newest updates, thus
where can i do it please help out.

Stop by my webpage ... exercises to jump higher exercises to improve vertical exercises to improve vertical jump exercises to improve vertical leap exercises to increase vertical exercises to increase vertical jump exercises to increase vertical leap exercises for vertical exercises for vertical jump exercises for vertical leap workouts to jump higher workouts to improve vertical workouts to improve vertical jump workouts to improve vertical leap workouts to increase vertical workouts to increase vertical jump workouts to increase vertical leap workouts for vertical workouts for vertical jump workouts for vertical leap vertical jump exercises vertical leap exercises vertical jump workouts vertical leap workouts

Anonymous said...

What a material of un-ambiguity and preserveness of valuable knowledge on the topic of unpredicted

my web page :: vertical jump exercises

Anonymous said...

I do not even know how I ended up here, but I thought this post was good.
I do not know who you are but definitely you are going to a famous blogger
if you are not already ;) Cheers!

Check out my website: exercises to increase vertical leap

Anonymous said...

Hi there, yes this post is really good and I have learned lot of things from it
regarding blogging. thanks.

Also visit my site - Vertical leap Workouts

Anonymous said...

I visited many web pages but the audio feature for audio songs
current at this website is truly excellent.

Look at my homepage ...

Anonymous said...

This design is wicked! You obviously know how
to keep a reader entertained. Between your wit and your videos,
I was almost moved to start my own blog (well, almost.

..HaHa!) Fantastic job. I really enjoyed what you had
to say, and more than that, how you presented it.
Too cool!

Feel free to visit my weblog -

Anonymous said...

Hello, this weekend is fastidious in favor of me, for the reason that this point
in time i am reading this great educational paragraph here at my house.

my homepage ... exercises for vertical leap

Anonymous said...

Hi there, after reading this awesome paragraph i am
too happy to share my know-how here with colleagues.

Also visit my homepage; workouts to improve vertical jump

Anonymous said...

Hello there! I know this is kind of off topic but I was wondering which blog platform are you using for this
website? I'm getting fed up of Wordpress because I've had problems with hackers and I'm looking at options for another platform. I would be fantastic if you could point me in the direction of a good platform.

Also visit my blog post - Http://Perfectsoul.Com

Anonymous said...

In fact no matter if someone doesn't understand after that its up to other visitors that they will help, so here it happens.

my website ...

Anonymous said...

I don't drop a lot of responses, however i did a few searching and wound up here "Reverse Hyperextensions". And I actually do have a couple of questions for you if it's allright.
Is it simply me or does it look like a few of these comments
come across as if they are coming from brain dead folks?
:-P And, if you are writing at additional social sites, I'd like to keep up with everything fresh you have to post. Would you make a list of all of all your shared sites like your twitter feed, Facebook page or linkedin profile?

Also visit my site; walking calorie calculator

Anonymous said...

I don't even know how I ended up right here, but I assumed this put up was great. I do not recognise who you are however definitely you're going to a famous blogger should
you aren't already. Cheers!

Feel free to surf to my web page;

Anonymous said...

Thanks for finally writing about > "Reverse Hyperextensions"
< Liked it!

Feel free to visit my blog post :: http:

Anonymous said...

Terrific work! That is the kind of information that should be shared around the internet.
Shame on the search engines for not positioning this publish upper!

Come on over and discuss with my web site . Thanks =)

Visit my site; exercises for vertical leap

Anonymous said...

Hello! I know this is kinda off topic nevertheless
I'd figured I'd ask. Would you be interested in exchanging links or maybe
guest authoring a blog post or vice-versa? My website discusses a lot of the same subjects as yours and I believe we could greatly benefit from each other.
If you are interested feel free to send me an email.
I look forward to hearing from you! Awesome blog by the way!

Check out my site

Anonymous said...

Thanks for ones marvelous posting! I actually enjoyed reading it, you may
be a great author. I will be sure to bookmark your blog and may come back someday.

I want to encourage you to continue your great job, have a
nice morning!

Also visit my page ... exercises to increase vertical

Anonymous said...

Keep on ωοrking, greаt job!

Rеview my ωeb sitе: purchase steroids

Anonymous said...

Quality content is the crucial to attract the people
to visit the web site, that's what this site is providing.

my web-site :: exercises to improve vertical leap

Anonymous said...

Hi there just wanted to give you a quick heads up and let you know a
few of the pictures aren't loading correctly. I'm not sure why
but I think its a linking issue. I've tried it in two different browsers and both show the same outcome.

Have a look at my web blog -

Anonymous said...

You've made some decent points there. I checked on the internet for more information about the issue and found most individuals will go along with your views on this website.

My web blog:

Anonymous said...

At this time it seems like Expression Engine is the best blogging
platform available right now. (from what I've read) Is that what you are using on your blog?

Feel free to visit my web blog - exercises to improve vertical leap

Anonymous said...

Does your website have a contact page? I'm having a tough time locating it but, I'd
like to send you an email. I've got some suggestions for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it expand over time.

my blog ... exercises to improve vertical leap

Anonymous said...

There is certainly a great deal to know about
this topic. I really like all the points you made.

Also visit my page;

Anonymous said...

Way cool! Some extremely valid points! I appreciate you penning this article plus the rest of the
site is very good.

Also visit my web site exercises to jump higher

Anonymous said...

Hello, its pleasant piece of writing about media print, we all
understand media is a wonderful source of facts.

my web page ... vertical jump workouts

Anonymous said...

Excellent, what a web site it is! This webpage presents useful
information to us, keep it up.

My website -