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?
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.
It seems like I need a barbell for good mornings, but I don't have it at home
Maybe there are some other options?
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.
Lean over a table and ask for a friend/family member hold your legs down.
Tip: Clean your feet before trying this.
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.
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.
levers will strenghen your backI want to do regular hyperextension to improve my 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
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
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.