Gym Shorts: The Reverse Hyper
New to the reverse hyper or looking for a quick technique tutorial? Learn correct form in one short video.
The Reverse Hyper
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
- Set up:
- Step into the strap
- Hop onto the pad
- Hips hang off the bench
- Increase the range of motion with each swing until fully extended at the top
- Try to hold full extension at the top
- Top: extension/squeeze
- Bottom: flexion/relax
- To stop: use progressively smaller swings and keep the strap taut
The reverse hyper is a low back accessory movement that moves the low back all the way from flexion to extension. It’s great for lower back rehabilitation, but also simply a great exercise to strengthen your low back.
Whereas a back extension have your legs stable but your torso moves, this keeps your torso stables but your legs move.
This is a great movement if you struggle with low back pain or simply want to dedicate some accessory work to your lower back. If you really struggle with keeping your lower back flat–lumbar extension–then we don’t recommend this.
There are 2 main approaches to do this, and you might do them at the same time. One is a lower rep, heavy LP starting at 6-8 reps and increasing the weight. The other is a high rep, volume day at 12-15 reps, increasing the tonnage. You can both or just one.
This is also a movement for intermediate or advanced athletes. Spend time deadlifting and squatting to strengthen your low back before adding this accessory.
Lastly, this obviously requires an additional piece of equipment. Equipment manufacturers have been making cheaper and foldable models, so it is easier to find one of these at gyms or purchase one for yourself.
Consider the reverse hyper to strengthen your low back or help rehab your low back.