Hyperextensions

Who I am
Robert Maurer
@robertmaurer
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The Hyperextension exercise is also known as Hyperextension

Type of Exercise

Hyperextension is a multi-joint / accessory exercise

variants

  • Iperestensioni inverse
  • Romanian half deadlifts
  • Deadlifts with a straight-legged barbell

Hyperextensions: Execution

The starting position sees the athlete in a prone position with the quadriceps resting on the appropriate bench and the back of the ankles in contact with the lower face of the stops. The back can be in its position of strength (variant 1) or fully flexed (variant 2), consequently the hips can be flexed as much as possible (according to individual variables), but without losing the position of strength of the back (variant 1 ); or flexed to the maximum (variant 2). The execution of variant 1 consists in extending the hips and possibly hyperextending the vertebral column or keeping the latter in its position of strength. The hands can be kept (from easier to more difficult) crossed on the chest, resting on the temples, or in front of the head with the shoulders completely flexed; in the first and third option it is possible to hold a disc or a handlebar to overload. The execution of variant 2 consists of extending the hips, the spine and the head to the level of extension or hyperextension. In this way the hands can be kept crossed on the chest, or placed on the temples, with the possibility of holding a disc or a dumbbell in the first option.



Muscles involved in the exercise Hyperextension

Group 0



  • Great buttock
  • Long head of the hamstring
  • Semimembranoso
  • Semitendinosus
  • Ischial head of the great adductor
Action
Hip extension

Group 1

  • Ileocostali
  • Very long of the back
  • Spinal taps
  • Semispinali
  • Inferior posterior dentate
  • Infraspinali
  • Infratrasversari
  • Multiphids
  • Psoas
  • Square of the loins
  • Great dorsal
  • Lower bundles of the trapezius
  • Romboide
  • Splenio
Action
Column extension (optional)

Group 2



  • Great posterior rectus of the head
  • Small posterior rectus of the head
  • Superior oblique of the head
  • Very long of the head
  • Posterior bundles of the sternocleidomastoid
Action
Neck extension (optional)

Group 3

  • Intermediate beams of the trapezius
  • Lower bundles of the trapezius
  • Romboide
Action
Scapular adduction (optional)
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