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Thread: How to do hyperextension without equipment?

  1. #1
    Wannabebig Member
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    How to do hyperextension without equipment?

    I want to do regular hyperextension to improve my back. Is there any way how I can do it at home and without equipment? Are there any alternative to that exercise?

  2. #2
    Wannabebig New Member
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    i like good mornings as an alternative to hyperextensions so you can do those. if you are really insistant upon hyperextensions you can try doing them over the arm of a couch.

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    It seems like I need a barbell for good mornings, but I don't have it at home
    Maybe there are some other options?

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    Senior Member Allen Cress's Avatar
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    You can use a stability ball and also use it for reverse hypers. Supermans are also a good alternative

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    if you have access to a chinning bar (maybe at a playground), back levers are a good option.


  6. #6
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    Lean over a table and ask for a friend/family member hold your legs down.
    Tip: Clean your feet before trying this.

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    Quote Originally Posted by r2473 View Post
    if you have access to a chinning bar (maybe at a playground), back levers are a good option.
    I have one in the yard. I'll try back levers. Thanks.

  8. #8
    Strongman Tom Mutaffis's Avatar
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    The back lever looks like a cool move, have never tried them before.
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  9. #9
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    Quote Originally Posted by r2473 View Post
    if you have access to a chinning bar (maybe at a playground), back levers are a good option.
    Seems like it also affects upper back.

  10. #10
    Wannabebig Member tyciol's Avatar
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    Could try this:


    You don't get the stretch portion on bottom you get on an apparatus, and the ground is supporting you so it's easier, but it still will work the lower back to some degree.

    If too easy: try holding a weight with your hands.

  11. #11
    phil 4:13 Bako Lifter's Avatar
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    You guys make me lol thinking you can just go out and perform a back lever with no progression or training? Be careful.

    And I don't see how this substitutes a lower back/hamstring lift.
    Last edited by Bako Lifter; 07-27-2012 at 12:05 PM.

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    Quote Originally Posted by Bako Lifter View Post
    You guys make me lol thinking you can just go out and perform a back lever with no progression or training? Be careful.

    And I don't see how this substitutes a lower back/hamstring lift.
    true and true. but the op said

    I want to do regular hyperextension to improve my back
    levers will strenghen your back

    they are tough. the op will need to seek out and do the progressions. but i think a solid back lever can be achieved in 2-6 months, depending on several factors (current level of fitness in this area, bodyweight, height, etc)

    i'm 6' 1" ~215 and i worked up to a 20 second hold (with good form) in ~6 months. it a fairly "easy" skill. anyone can do it with enough patience and dedication

  13. #13
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by r2473 View Post

    they are tough. the op will need to seek out and do the progressions. but i think a solid back lever can be achieved in 2-6 months, depending on several factors (current level of fitness in this area, bodyweight, height, etc)

    i'm 6' 1" ~215 and i worked up to a 20 second hold (with good form) in ~6 months. it a fairly "easy" skill. anyone can do it with enough patience and dedication
    Ok, I agree. It just seemed like you threw it out as a regular exercise you could just go out and "do".
    You could easily tear your bicep if you go into it not knowing what to expect.

    But levers are awesome, I'm still working on a strict back lever. Front levers are ridiculously hard, but they will both greatly increase overall upper body strength.

    OP, you can find good info on beastskills.com
    Last edited by Bako Lifter; 07-27-2012 at 03:05 PM.

  14. #14
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    funny you mention tearing your bicep.......

    i popped my bicep tendon doing these 5 weeks ago. but, the day before i violently straightened my arm playing tennis. that damaged it. the lever finished it off. i've been doing back lever holds (3X20 seconds twice per week) for well over a year. i think they are safe though. you won't get the full lever right away. as you progress strengthwise, your tendons / ligaments get stronger too.

    the front lever is impossible. i had a respectable straddle going, but no way i was getting the full lever. i went back to dragon flags and working on v-sits, hoping to make progress that way.

    this stupid tendon won't be healed until january 1 or so..........

    i was getting real close to a non-kipping (and little rounding) muscleup. false-grip pullups to your chest are hard (and kill you wrists) and starting the dip so "deep" is hard on your shoulders, but i was real close.

    here is basically what i'm shooting for

    Last edited by r2473; 07-27-2012 at 03:30 PM.

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