Weighted Ball Hyperextension

Type: Strength
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings, Middle Back
Equipment: Exercise Ball
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating:

6.7

Out of 10

Good

Exercise Rating Read Weighted Ball Hyperextension Reviews

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Main Muscle: Lower Back

To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions prescribed in your program.

Caution: If you are new to this exercise, it is best to perform this exercise without any weights until you develop good form.

Variations: You can use a regular hyperextension bench also or perform on a flat bench with someone holding your legs.

Comment Type: Review Tip

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Review: Weighted Ball Hyperextension	Exercise Rating	9/10
Nov 23, 2009 11:03 AM: I would do the Hyper extension on the ground but have found that doing it on the ball gives me the burn on the ab muscles faster that on the ground

jorgerod BodyStats

Height:

5 '11" (1.80m)

Weight:

269.5 lbs

Down 100.5 lbs

Bodyfat:

37.8 %

More Body Stats

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Review: Weighted Ball Hyperextension	Exercise Rating	1/10
Nov 4, 2009 2:17 AM: If someone has a herniated disk or a bulge and it's posterior than hyper extending your back like in the video will put pressure on the disk,it can aggravate other back issues as well. A neutral spinal alignment would be the goal in that case.