Exercise description of hyperextensions from the floor.  Learn about hyperextensions from the floor with videos, pictures, and other sports information.  Also learn how the hyperextensions from the floor can increase your sports skills.

Primary muscles worked:  Erector Spinae

Synergist Muscles:  Back

Mechanics:  Isolation

Equipment:   Open floor space and a training partner

How to perform the exercise:   To perform the hyperextension from the floor, the athlete should lay in a prone position on the floor. Stomach flat, hands behind the head interlocked, and legs straight. The athlete's training partner should place their hands on the athletes ankles to allow a stable center of gravity for the athlete. Next, the athlete should lift their truck about 3 to 6 inches off of the floor. This should be just enough movement to cause contraction of the erector spinae, or lower back. The athlete should be sure not to over-extend as this may cause unnecessary stress on the vertebrae in the lower back. The purpose is learn control of the lower back and isolate the erector spinae.

Spotting the exercise:  The spotter should assist the athlete by holding the athlete feet. This will stabilize the athletes center of gravity allowing them to execute the lift. The spotter should also instruct the athlete on proper extension height. Going too far up with hyperextensions is not necessary, and can actually be counter productive by placing unnecessary stress on the vertebrae of the lower back. Again, the mission is activation of the muscles, which requires only a limited range of motion. It does NOT make the exercise more effective by going too high.

Sport specific application:  The hyperextension can be seen in sports such as rowing, as the athlete utilizes all muscles for maximal force production during the pull phase of the stroke. The hyperextension will also build up tensile strength in athlete's. What this means is that when taking contact in the upper body, the back can support and brace the athlete from the impact. For instance, a linebacker tries to tackle a running back high. A strong, stable, erector spinae will allow the athlete to brace for the blow, and possibly stay upright. By staying upright, the athlete may gain extra yardage.

*Side note: It has been already mentioned, but do not go beyond 3 to 6 inches with the torso off of the ground. Other exercises similar to the hyperextension may allow for a greater range of motion, but the pivot point for the athlete is stationary and will limit the safe range of motion. It is very important to instruct the athlete to focus on keeping the back in a straight line, and to NOT produce excessive curvature of the spine.