THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE
Reverse back extension
This variation, also called the reverse hyperexten-
sion, puts less strain on your knees. There are two
interpretations. The first can be done by almost
anyone. But the second needs purpose-built appa-
ratus.
To perform the first interpretation, lie face down
on an elevated horizontal bench, with your legs off
the end. If need be, place some padding under the
part of your groin area that contacts the edge of the
bench. You may be able to find the right position so
that no artificial padding is needed. Tightly hold the
bench in front of your head. Keep your head facing
forward and do not turn it during the exercise.
Slowly raise your legs as high as you can. Never
jerk into the top position. And never jerk your head
back as you lift your legs. Keep your head steady and
inhale on the descent, and exhale on the ascent.
For resistance, have someone stand behind you
and apply manual resistance to your ankles. Your
helper should bow forward (pushing against your
ankles) as you lower your legs, and then straighten
up as you raise your legs. Following warmup reps he
should apply enough resistance to make you work.
More resistance should be provided while you lower
your legs than while you raise them. Alternatively,
strap weight to your ankles.
The second interpretation of the reverse back
extension needs special apparatus. With it, resis-
tance can easily be applied in small increments, and
no partner is needed. The result is a face-down and
straight-legged version of a hip-and-back machine.
Following David Crocco’s example in HARDGAIN-
ER issue #4, use a setup in a power rack. You will
need an attachment that can be “locked” into posi-
tion in a power rack using one of the rack’s pins. Use
dimensions that are appropriate to your rack’s width
and pin thickness. A strap is fixed to the bottom of
the device, to place around your ankles. Above is the
32
Device for reverse back extension, and rack pin for locking the
device in place.
device I had made by a local metal worker in 995,
for about $35.00.
The top piece of pipe is 24" long, the bottom
piece is 6" long and a little less than 2" thick (for
loading Olympic plates), and the connecting piece is
26" long. When placed in the power rack I use, it is
a good fit for most adult leg lengths.
By varying the length of the strap and the posi-
tion of the device relative to the bench, it can ac-
commodate different leg lengths. Ideally, the dis-
tance from the bench to where the strap is attached
to the metal device, should approximately match leg
length. Experiment to find the best strap length and
bench position to suit you and your device. A longer
strap will let you place your feet wider than will a
shorter strap. To be able to use the wider spacing
you need to have sufficient room between the rack’s
uprights. If you have the choice between a wide and
a close spacing of your feet, alternate them from set
to set, or workout to workout. Otherwise use just
the close spacing.
I position the rotating part of the device as close
as possible to the board I lie on. If the rotating part
of the device you use is well away from the board or