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RYMade famous by the legendary Louie Simmons, the reverse hyperextension is an underrated movement for strengthening the low back, glutes, and hamstrings. Reverse hypers also work well as joint prep and prehab for the lower parts of your spine. Louie originally used this movement to help heal disc injuries from decades of lifting.
Around 1.5 years ago, I hurt my low back while doing light hang cleans. While loading up for rep 1 of set 3, my low back seized and shut down. It was a scary feeling—as if I instantly lost all strength and stability. Likely contributors to my injury were dehydration and workout length.
I couldn’t hinge my hips for days. I needed assistance to squat down or stand up. I was forced to restrict my movements for weeks. Luckily with enough time and rehab, I gradually healed and got back to lifting and high-impact parkour.
1 of the keys to my back recovery was the reverse hyper. Unfortunately, as a nomad, I rarely have access to a reverse hyper machine. Instead, I find ways to do reverse hypers on novel setups wherever I go. Sometimes the obstacles are uncomfortable or suboptimal but they’re better than nothing! Hardly anything makes my back feel better than consistent reverse hypers so it’s worth looking out for any excuse to do a set 😊
If possible, progressively overload this movement via a reverse hyper machine, ankle weights, a partner to resist your legs, or a resistance band. If not, be creative with other ways to make them harder or varied. As you get stronger reverse hypers, your hip extension, heel drive, & arching will improve and apply to explosive movements like jumps, flips, and lifts.
📱 @tlynncarpenter
#parkourstrength
@apexsom
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@ryanmford
