(soft music)
- In this video I'm going to be showing you,
how to do a forty five degree hyperextension correctly.
So first thing off we want to make sure,
that we've got the set up correctly.
So when just going to getting to a set up,
and what you really want is to see the hips.
So she's just going to do a rep for me,
she's just going to come down,
so we possibly want this now that's a good position there,
so the way you're supposed to decide if it's a good position
is as the person comes down.
You want to make sure they can pivot completely,
from the hips.
So that's perfect there.
I like it.
One just hoops up for a second just so I can demonstrate,
this to camera.
If I pull this up even just one higher,
you see how the machine is now getting,
in the way of her hips and she's not able to move as freely.
So we want that to be just one down because if you think it
like you want to do this, right?
There's a gap I suppose pelvic line in the hips,
and that's where you want to be moving from.
So when one gets in position you see that there,
that's perfect.
So some key things with...
This exercise is going to set you up for
hip extension which is very very important in dead lifting,
or really any movement in developing the hips.
So some key things is we are going,
to be stretching the hamstrings when we do this.
And we want to make sure we have the spine nice and tight.
So as she moves she's moving her hips up into the roof.
So one of the cues that I like a lot of the time,
is I want you to stick your bum up to the roof,
as you do this.
Now that cue what's it going to do,
is going to elongate her hamstring,
so she's pulling her hips back and up,
back and up, back and up.
There, perfect like that.
So then with her spine I want everything nice and tight.
So everything is nice and tight perfect there and up.
And actually an actual fact we might do.
When just relax for a sec hoop off ,
is might actually put one lower because now,
when she's doing that this is actually getting in the way.
She's not stretching as much as she could be,
so this thing to be one lower.
So will see that bit so this is the line now,
then she stretches she's actually able,
with a flexibility getting even a little bit lower.
So what she did then was relaxed her back,
so we don't want reps like that.
We want everything nice and tight.
This needs to be tight tight tight tight and back up.
And what I get people to do is flex their bum at the top.
And always you want a little bit of a pause or a hold,
so she comes up hold. Perfect
And back down.
So again hips up to the roof as she moves ,
keeping this nice and tight.
Come back up, hold, perfect.
So I like ten to twenty reps on this.
Again in training the lower back,
one of the most key components of lower back,
is strengthen joints not maximal relative strength,
so meaning reps is good for the lower back.
Because it's function most of the time is stability.
Because it's rotational forces and a whole bunch of things
that the lower back has to stabilize,
and it's used as a stabilizer.
So you need to have a good base of strengthen joints,
in the lower back,
And now she's moving perfectly.
Another thing you want to keep in mind is always,
flex the quads.
The quads should be nice and flex.
Then again when you're at the top someone was to come,
and tap you.
The glute should nice and locked,
and nice and hard.
That's perfect there.
If we want to make it a little bit harder,
I've got thrust this stick here,
I put the stick there.
What's that going to do is just tighten the upper back up,
so she can't relax at all.
Perfect there.
I just want if the camera to just do a couple of ugly reps,
just relax your body.
Fall into it again, one of the key things as you don't want
to be falling into it.
Cause if you're falling into it you going to be using,
your erect spine.
Which the erect spine are going to be worked,
but you want them to be tight and active,
and predominately moving from the hips.
You don't want just be flopping into it,
you want to be nice and tight and coming into it perfect
Just like that.
That's perfect there.
And the other thing is watch the neck.
So when people come up a lot the time,
is they jam up their neck like so.
You don't want to do that.
You want to make sure the neck is always neutral,
and there's a straight line from the neck to the hips,
and the spine is neutral.
So really make sure that the neck is well,
is always neutral.
There's no you know jamming up of the neck,
or anything like this.
So the whole movement is done nice, safely and soundly.
And a good hyperextension should allow you,
and move you into in terms of moving patterns,
same movement patterns as stiff as a dead lift.
And will help you on a normal dead lift in many regards,
because again it's hip extension.
You want to make sure this is training you to keep your hips
up high and the same thing when you're stiff like
dead lifting your hips should be high.
So uses as regression movement pattern,
to your stiff like a dead lifts.
So hope this video helps,
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Thanks for watching.
(uplifting music)