Reverse Hypers

[wc33]

Hi Coach,

Is it possible to perform reverse hypers without a reverse hyper machine? And if so, what do you use?

Also, the back extension bench's angle at my gym can be adjusted. It is best to set up it up so it has the smallest possible angle with the ground (normally it is set around 45 degrees but it can be decreased to about 20 degrees).

[Mark Rippetoe]

The first question can be answered thus: anything you can lay across and support your torso in place with your grip can be used to do an unweighted reverse hyper. A normal glute/ham works well. Weighted version require special equipment. The second thing in your post is a statement.

[Rich_S]

WC - Like Rip says, you can do them on a regular glute ham bench simply by laying on it head first.

Another option, if you want to do them weighted, but don't want to spend $1500 for a reverse hyper, is to get an attachment for your rack. The company that makes Fractional Plates (PDA) sells one. It's basically 3 pieces of steel pipe welded into an I shape. The plates go on the bottom part of the I. The safety pin in your squat rack goes through the top part of the I. A bracket containing bearings and thrust washers attaches to the top of the I and then bolts to a padded board which spans across your rack and rests on the safety pin on the other side. A strap holds your feet to the I. It works quite well. You can buy the pipe and bracket for a little over $100 or the whole thing including the padded bench for a little over $200.

[Mark Rippetoe]

Or you can fix up some bands for your GHD. I forgot about that.

[OITW]

What about dumbbells held between your ankles? Can't see why that wouldn't work as well.

[wc33]

Sorry that was a typo. What I meant to say was: Is it best to set up the back extension bench so it has the smallest possible angle with the ground (normally it is set around 45 degrees but it can be decreased to about 20 degrees)?

[jojo_]

Rip, what RH-device do you have in your gym? (brand)

in your oppinion, is a reverse-hyper extension a "swinging"-movement like these devices from Westside or do you think a normal "extension"-device would do it as well? (where you cant swing forward as much) are there significant differences between these 2 concepts? (there are lots of different rh-models on the market from low-to-high price and dont know what might be optimal)...

?

Thank you a lot!

[UnSafe]

Another, somewhat more involved, approach for those with access to metal fabrication tools is to build your own reverse hyper machine. About $120 in steel box tubing, bar stock, round tube and flat strap, 2 flange bearings, enough plywood, dense foam and upholstery covering for the top, a seat belt with adjuster for the strap and the assorted nuts/ bolts and paint can build a very nice one.

I've gotten as far as working out the drawings, cutting the major pieces and collecting most of the small parts. Just need a day to jig it up and weld, then another couple of evenings to finish it, which at my current pace, will take another 3 months.

Not for everyone, but I'd imagine that many lifters are also decent garage metalworkers as well.

[Mark Rippetoe]

Dumbbells between the ankles won't work. Try it to see why. The more horizontal the back angle -- the more like an actual glute/ham you make it -- the harder/better it will be. I had my RH made here in town.

[TravisRussellDC]

So, here's a question for you about reverse hypers: Which method of execution do you prefer, that with a heavy swing a la Westside or that with a slight hold at the top and a slower eccentric to minimize the swing?

I've seen how the Westside devotees use the RH with extremely heavy weights (hundreds of pounds) and swing the weight so momentum is more a driving force, and allowing the weight to ballistically stretch the lower lumbars for a form of "decompression." Sure, heavier weights can be used, but I would argue that fewer muscles/muscle fibers were active.

On the other hand, using the RH in a manner that is more controlled with a less dramatic swing seems to me like it would be more effective. I tend to achieve more hamstring and glute involvement with a very slight hold at the top of the movement and especially with a slower eccentric, though still allowing a very slight swing at the bottom for a small stretch. Obviously, much lighter weights must be used with this method. Although with the length of the legs creating a longer lever arm, the amount of force on the gluteal and lumbar muscles can be much higher than with a heavier weight held closer to the body... However, if simply moving more weight were all that was important, than it would be acceptable to perform 1/4 squats and bounce the bar off your chest during a bench press...

Just curious what your thoughts on the performance of the RH were since I didn't see much on the RH in Starting Strength 2nd Ed. other than using it as an alternative to GHR or for rehab.