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View Full Version : Replacements for Reverse Hyper, Glut Ham raise, or hyperextension machine



mickyjune26
02-07-2007, 08:19 PM
My gym doesn't have a Reverse Hyper or Glut Ham raise machine and I'm too long for their hyperextension machine. Not really machines. They don't have what's in these pics:

http://www.exrx.net/WeightExercises/Hamstrings/BBHyperextension.html
http://www.exrx.net/WeightExercises/GluteusMaximus/LVReverseHyperextension.html
http://www.exrx.net/WeightExercises/Hamstrings/WTGluteHamRaise.html

What replacements are available?

All I can think of is Straight-Legged Dead Lifts and Good mornings.

betastas
02-07-2007, 08:45 PM
Got a lat pulldown?

http://video.google.com/videoplay?docid=-3419848615516816460&q=layne+norton+GHR

Improvised GHR. Best thing that I can use at my gym right now.

Sensei
02-08-2007, 04:56 AM
Why does that guy look like he's skydiving?...

Yeah, try it off a lat pulldown seat if you can. What do you mean you're "too long" for the hyperextension bench?

You can improvise a reverse hyper by putting a stability ball on a low bench and reaching over the ball. Adding weight is a little trickier, but it can be done w. a chin/dip belt.

There are a lot of other hamstring exercises you can do - GMs, Bulgarian Split Squats, pullthroughs, sled work, leg curls w. bands, etc.

mickyjune26
02-08-2007, 10:10 AM
When I use our hyperextension bench, the padding that is usually on a person's thighs is on my mid quads, even with it pulled all the way to the last notch.

Loved the video. At first, I couldn't figure out what was holding him, and it looked like a magic trick, lol.

For now, I'm relpacing reverse hypers with SLDLs. I'm also doing GMs. I'm scratching out Glute Ham Raises for now. I think SLDLs and GMs are enough for my supplementary ham and glute exercises. If my stall on my squat or deadlift progress, I'll add in the Reverse Hypers on the lat pull-down.

Thanks for the advice!

betastas
02-08-2007, 05:39 PM
I'd suggest GHRs over the SLDL. To be honest, SLDL never did anything compared to those GHRs.