Hyperextensions from Floor

Hyperextensions from Floor Basics

Primary muscles worked: Erector Spinae

Synergist Muscles: Lower Trap, Thoracolumbar fasia

Mechanics: Isolation

Equipment: Open floor space and a training partner

How To Perform The Hyperextensions from Floor

• To perform the hyperextension from the floor, lay in a prone position on the floor. Stomach flat, hands behind your head with fingers interlocked, and legs straight. Your training partner should place their hands on your ankles to allow a stable center of gravity.
• Next, you should lift your 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.
• Hold this upward position for two or three seconds and then release the hold and lower your body back toward the floor.

Hyperextensions from Floor Tips

• 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.

Hyperextensions from Floor and Sports 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.