Sports and FitnessEquipment

What is a hyperextension simulator?

A hyperextension simulator is known to absolutely all sports fans, even those who do not know its correct name. Adaptations in the form of a bench with foot stops are widely distributed in gyms. In view of the special simplicity of the design, it is quite feasible to make a simulator for hyperextensions with your own hands. This device is ideal for home classes, because it is compact and functional.

What are hyperextensions?

The construction of simulators for performing exercises on hyperextension is quite simple. Apparatus, popularly called Roman chairs, consists of a metal frame, a platform for setting the feet, rollers under the front surface of the thigh and rollers to hold the legs.

Most models feature a cast construction. The only element that can be adjusted is the axis of the simulator. It is thanks to its adjustment that it is possible to adjust the position of the device elements to the parameters of the user's body.

Who recommends a simulator for reverse hyperextension?

Actually exercises on giprekstenzii look for beginning sportsmen. People who are just getting acquainted with the exercises in the gym quite often injure the back, overloading the muscles during the squat with the bar, pulling in the slope. Hyperextension (simulator, photo of which can be seen in this material, allows to perform such an exercise) makes it possible to prepare for enhanced training, strengthening the spinal extensor muscles and, accordingly, the entire lumbar zone.

Classes on hyperextension become irreplaceable for people who suffer from back pain. As already noted above, the correct exercise on the simulator strengthens the lumbar muscles and tendons. Thus, users who have problems with the spine, get the opportunity to slowly train your back, gradually moving to intensified occupations.

Ultimately, exercises on hyperextension are useful for people that lead a sedentary, sedentary lifestyle. After all, this group of people most often suffers from all kinds of curvatures of the spine, osteochondrosis, and intervertebral hernias. Regular training on hyperextension allows you to quickly get rid of these troubles, contribute to the formation of a beautiful, anatomically correct posture.

Tips for choosing

To choose a truly practical simulator for hyperextension, when buying it is worth paying attention to the following points:

  1. It is recommended to stop on models with a powerful design. It is better if the device does not have weight restrictions.
  2. Of particular importance is the stability of the simulator. If placed on a bench, the user should not stagger or slide, risking damage.
  3. The hyperextension simulator should have a wide platform for the location of the legs. Non-slip surface options are welcome.
  4. It is desirable that the internal stuffing of the soft elements of the simulator is elastic, but does not cause discomfort during the training.
  5. Preference is given to models that offer ample opportunities for flexible adjustment of parameters to the needs of individual users.

Technique of exercises on hyperextension

Quite often the simulator for back hyperextension is exploited by users frankly wrong. Some newcomers, unfamiliar with the adaptations of this plan, work on too much amplitude, excessively bend their back, commit a whole host of other mistakes.

To avoid harming your own health, it is worth considering how to properly use the simulator for hyperextension:

  1. Starting position - the simulator is adjusted to the parameters of the user's body. The front rollers are located in the hip flexure zone. The lower leg holders are positioned above the Achilles tendon. Further, the feet are set under the support roller, the back assumes an even position in line with the straight legs.
  2. Start exercises - after taking the starting position, the gluteal muscles are brought into tension. The user "breaks" the body through the front rollers of the simulator and bends down until the bend of the body is at an angle of about 60 °. The hands are folded on the chest, after which the body is raised and the body returns to its original position. Exercise according to the correct technique involves lowering the body on inhalation and lifting on exhalation.

Common errors in the performance of hyperextension

One of the main mistakes that characterizes beginners is the excessively low lowering of the body when the bend of the body reaches an angle of 90 ° . This type of exercise is possible only for people with a strong, healthy back.

It does not do absolutely no good too much deflection in the phase of lifting the hull. This approach to the organization of training only increases the risk of injury to the lumbar spine as a result of excessive stress on the vertebrae.

An incorrect solution is work according to the full amplitude. Performing fast, sweeping swinging movements does not give the necessary load to the muscles and tendons.

Quite often when practicing hyperextension, novice athletes unnecessarily bend their legs in the knee joints. Doing this is not recommended. The right technique involves straightening the body.

Some athletes try to make the back in relief as soon as possible, resorting to the use of weights. Doing this way for beginners is also not worth it. At first you should work "idle", because getting a back injury, using extra weight, is not difficult.


Apparently, benches for hyperextension are effective simulators, classes on which allow to strengthen the lumbar department, protecting the athlete from injuries of the lower back. Regular training allows you to quickly prepare the locomotor system to perform strength exercises, to form a healthy posture.

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