Reverse Hyperextension Training Secrets

[@derricko2937]

this machine has changed my life. I started using it in January without any weight and now in October using 200lbs. I suffered from sciatica pain for 10 years and after 9 months it pretty much is gone.

[@Mavnels10]

W

[@Mjwest23]

Smart way to go! The majority of people who haven't had success I think has likely gone too heavy to fast and likely not performing it the right way. I hope to get a reverse hyper and incorporate it in my back pt programming for. My buldged disc/sciatica issues

[@yo25999]

@@Mjwest23 Too much too soon is the problem in almost all cases of people getting pain from exercises. There is no bad exercises.

[@whoknowssuchthingsidonthav574]

​@@yo25999Some exercise machines are actually bad, especially the ones that cause pain in joints and tendons

[@WaterLuffy56]

That's great!

[@NieLL1]

man, you've been putting out so much good content lately, I really appreciate you brother I feel like I'm watching seminars on lifting

[@AlexLeonidas]

Thanks a lot Daniel, doing my best to cover as much info as possible and I'm happy you're enjoying it!

[@quadplyr13]

​@@AlexLeonidasWe have calibrated plates. So we load this thing up

[@user-yx4up9iy2v]

11:25 holy lord have mercy

[@AlexLeonidas]

😂😂

[@youngrevival9715]

Bruh

[@brocklanders9692]

Ayo

[@thestonecircle]

Awesome man you've been killing it lately with these frequent uploads! I don't have access to a reverse hyper atm but still enjoyed the vid

[@fnargo3217]

I never once thought to do neck extensions on a reverse hyper, and now I gotta try em! Thanks for the tips Alex!

[@arslans3036]

I'm grateful to have the westside reverse hyper at my gym. appreciate the tips!

[@AlexLeonidas]

Lucky you!!!

[@davidtarara6728]

as someone who's been dealing with a small hernia and sciatica for the better part of the last 2 years, this was absolutely briliant to watch! Much appreciation looking out for some of your injured lifters out there 💪

[@whoknowssuchthingsidonthav574]

Most gyms don't have these, but I was at one yesterday with one and I absolutely loved it Great video man

[@instrong]

Bro that's amazing ! Keep it up! I'm working out from home but will try to use the extension band. I'm actually aa begginer but in the future wanna help people like u by making workout videos

[@AlexLeonidas]

For now band only will suffice especially for light restoration purposes. That was my initial DIY setup. Cheers!

[@nimsu]

I added this to my home gym this year. Best puchase ever

[@4337GLE]

I use this machine every workout. Once you’re relatively advanced in the weight room, you start to notice that in every compound exercise, (if you do them correctly,) activation of the lower back and glutes to stabilize your spine is absolutely necessary to move maximum poundage. I basically spam this movement and now have a horse ass and industrial grade wire ropes for spinal erectors. Not to mention 10/10 lumbar spine health and a noticeable increase to all my compound movements. Cannot recommend this exercise enough.

[@NAVEENCHAURASIYAA]

That neck training part makes a lot of sense the spine is attached to the skull too 💪🏽💪🏽💪🏽💪🏽👍🏼

[@AlexLeonidas]

You know it brother 💪🏻💪🏻💪🏻💯

[@hoodratcertified2137]

I feel like this is a very effective way to help with scoliosis

[@AlexLeonidas]

I believe the unilateral version would 100% help with scoliosis

[@kat_enj]

@@AlexLeonidas alex what do you think about side bends on roman chair or standing version?

[@essewaxegard9423]

If Louie Simmons was alive he would agree with you

[@JoelElGuero]

I myself have scoliosis and implementing reverse hypers and back extensions has me squatting and RDLing the most weight I ever have without any back problems, unlike the past.

[@ezequielolivero1103]

@@JoelElGuero do you do high reps ?

[@Syncrono]

Yo Alex! Just got my Scout hyper setup today! Can't wait to use it next lower body day!

[@kopusetic]

I just bought the Westside Scout Hyper and I was worried I’d be too tall at 6’7” but I have plenty of room. Great piece of equipment and great exercise. Thanks for the tips on how much volume/load to do.

[@AlexLeonidas]

Fantastic!!

[@CrowandRaven]

The one legged reverse hyper looks a lot like those cable donkey kickbacks that gym girls often resort to in their glute workouts. I think I might consider incorporating this on my rest days.

[@AlexLeonidas]

Oh yeah the glute squeeze is insane and this version is superior on recovery

[@sendwagon]

Keep up the great content, Alex!

[@CT-Training]

Did this neck exercise today! Love it going to start doing it more often

[@MattFlyFisher]

Just got my westside reverse hyper today🔥🔥

[@othonielmolina]

I have never tried reverse hypers but with normal hypers I have gotten great results, both 40 and 90 degrees. I have found that if you treat the 40 degrees version as a heavy compound and prioritize progressive overload, you will get huge gains.

[@AlexLeonidas]

40 is a great overall mass builder and 90 is more biased towards spinal erectors. Both legendary for sure, but reverse hypers are King on recovery.

[@tiesvanlieshout2856]

how do I target more my glutes or my hamstrings or spinal erectors. I've seen multiple videos saying that you can biase some muscle groups but how?

[@othonielmolina]

@@tiesvanlieshout2856 you can definitely bias different muscle groups during the movement but as any other movement, as long as you are consistent and progressive overloading in the movement all of the posterior chain should grow and get stronger. The problem with kissing different areas is that you will turn it into more of a “light mind muscle connection exercise”, nothin wrong with that, I just think that for hypertrophy treating the hyper as more of an “stable RDL” holding the bar like and RDL is just so much better than grabbing a 20 pound plate and “feeling the glutes”.

[@othonielmolina]

@@tiesvanlieshout2856 As Alex said, 40 is more of a heavy mass builder, 90 is more for spinal erectors and the reverse hyper better for recovery. But as anything else, just do whatever fits better in your program and the one that you feel you will stick with for much longer.

[@magnetmountain33]

@@AlexLeonidas Alex was that three sets of 33 there😂 Are you getting the beers in the local Lodge brother of mine 😂

[@S_wali]

You sound so excited by this excercise. I would need to figure out how to do this exercise as I don't have it in the gym

[@AlexLeonidas]

This exercise saved my lower back, I absolutely swear by it and put my money where my mouth is 💯

[@Halbared]

I do feel these are healthy for my lower back area (Ql, all that), I've recently re-added them as I'm getting a lil creaky in that area at the moment. Unfortunately my gym does not have a machine. I use the free standing hyper machine, stack it up with plates and use bands (around the feet), using the footplates to grip; so it's a more of an active recovery movement but I think I am getting the benefit.

[@bigdude382]

I'm so glad I got one last week, the Titan econo model. Put it together the other day. Hopefully, this will help both my squat and deadlift soon.

[@razorgodzz7898]

I bought the scout hyper from westside like 4 months back, pretty cool piece of equipment, was worth the nutty shipping I had to pay aswell.

[@AlexLeonidas]

Oh yeah the portability and features is so worth it

[@nosorrybuy]

amazing vid fam. got the westside rev hyper too, and getting these tips is really gonna help me make the most of it - thank you

[@SayCheeseAndDie01]

Has it thickened up your lower back? I just ordered one

[@Levi_Allen]

The rogue machine digs into my hips/abdomen so damn much. It’s like they made it have a cornered knife edge on purpose

[@Levi_Allen]

I can do 3x10 225 squat and I can hardly do 45lbs for 20 on the rogue machine

[@AlexLeonidas]

@@Levi_Allen That sucks man and I'm surprised to hear that about Rogue. In your case it might be wise to lay down a large piece of foam/exercise mat so you can actualize your force production.

[@Levi_Allen]

@@AlexLeonidas yeah I think that might be the ticket. Getting more of that rounded edge seems wayyy more comfortable on the eccentric

[@nh1776]

Nothing better than a really strong posterior imo. It looks really great from an aesthetic standpoint to have big spinal erectors too

[@AlexLeonidas]

Gorilla glutes + Titanium spinal erectors ftw!! The strong muscles

[@Theman-mk6xt]

Brooo Reverse Hypers are so underrated/unknown. My main gym doesn’t have it but another hardcore gym I go to has one. Amazing exercise, to strengthen the lower back

[@Stosha69]

Not only that but it cures the anterior pelvic tilt and your posture

[@AlexLeonidas]

True, forgot to mention that!

[@slashkokane]

It does?? Have to incorporate it now.

[@slashkokane]

Reverse Hyperextensions cure apt? Would hyper extensions do the same?

[@Stosha69]

@@slashkokane no

[@jmcleda8138]

I wish i had a reverse hyper in my gym, ive tried diy RH and they feel amazing on my brittle low back.

[@AlexLeonidas]

Fixed the broken backs of many elites!

[@jmcleda8138]

@@AlexLeonidas so i hear! Thats insane!

[@hakimnelson2271]

My gym has one and I use it. I hurt my back don't dead lifts watched the West Side barbell documentary then was looking online for a reverse hyper machine then a week later my gym got one. Thanks for the advice

[@longdrums]

Crazy how rare reverse hyper machines are considering how important an exercise it is. Never seen one in real life. I've pestered my gym to get one and they kept saying no one would use it. Instead they decided to get a bicep curl machine 😒 I've had to make do with using the seal row bench, with a plate underneath the end to give me more clearance for my feet, and just do high rep bodyweight sets.

[@LearnWithEthos]

These are great, but ost gyms do not have reversehyper machines ... perhaps so some alternative exercises ,,,

[@AlexLeonidas]

Will cover other options for future vids 👍🏻

[@YourFavoriteLibertarian]

This is exactly what I was looking for. Thanks Man!

[@doggbob6559]

Alex, with neck training what do you think about the added risk of sleep apnea from a larger neck?

[@aidaninsua]

I’ve heard your neck has to be pretty darn big for that. I feel like people training their neck are usually people with smaller necks trying to bring them into proportion. I wonder what Alex thinks about this too.

[@Ferrovore]

About a year ago I learned about reverse hypers from you. I have a home made one that I use with bands only and has helped my back pain and recovery. I’m going to upgrade to a scout one day

[@NYKingOfficial_]

How long did it take you to recover

[@Jim-yk9zw]

I have an L4/5 disc injury and I started doing 3 sets of 15-20 with a light band at the end of every workout and after a few sessions I noticed a massive improvement in my lower back. I ended up making one for my garage since my new gym doesn't have one but they are definitely worth using 👌

[@AlexLeonidas]

Now that's awesome to hear Jim!!

[@Jim-yk9zw]

@@AlexLeonidas Cheers Alex.

[@bryangambit621]

@@Jim-yk9zw how you made it?

[@Jim-yk9zw]

@@bryangambit621 Kind of winged it. Screwed a timber rectangle together out of timber from the hardware store, then cut a flat piece of timber to go on that as the platform then essentially bolted 4 legs on and used more timber to bolt it together/keep it steady. For the pendulum bit I drilled a hole through a stick of timber which allowed a length of threaded steel rod to go through it. Kind of hard to explain in detail but if you look it up there seem to be many diy builds on KZbin.

[@RoidfreeSenior]

These are great but unfortunately hard to find in many commercial gyms

[@sudhitheboat]

Another epic video. I've got a second-hand Force USA reverse hyper that I picked up for A$500 and it's built like a tank. I've also got the Force USA high/low lat pulldown with the knee pads and I can interchange the knee pads on the lat pulldown with the handles on the reverse hyper for a whole new set of exercises. I have to admit I've been slightly lazy with the reverse hypers, but this video sparked something in me. I wanna build a bulletproof back.

[@puck8008]

I started doing back extensions around a year ago whenever I injured my lower back/hip flex. When I cut in a few months my lower back will be looking like a strong point for me!

[@Bleachedhambone]

Did it?

[@puck8008]

@@Bleachedhambone my lower back is stronger but I feel like just doing low bar squat and deadlifts are good enough for them

[@gustavwenhelseth7681]

Already know this is gonna be a good one. 1st btw!

[@AlexLeonidas]

It's a video made for truly serious lifters! Enjoy Gustav

[@pizzaboss3324]

I so wish my gym had a reverse hyper. That being said normal hyperextensions/back extensions were able to get my lower back stronger and help some back pain I had at the time as well.

[@GabrielMartinsFitness]

Half the 1rm on the squat with kilos for 4x25, doable and easy to remember

[@AlexLeonidas]

That works!

[@Eli412496]

I incorporated alot of reverse Hypertensions. The gains are intense. The problem is i dont have a machine. So, i have to use a box and hold on to the edges tightly and do them full. Other times i go from tuck to full extensions. The other problem lies in compression. I have to hold the box a certain way to keep stable which forces me to breathe harder

[@AlexLeonidas]

You're making it work, no excuses!

[@momatotsosrorudodi]

You could try using a cable machine with ankle straps and do one leg at the time. Stand on a bumper plate just so you're not scraping the ground. Not quite the same, but still good.

[@Whistlerius]

This one exercise was key to getting rid of serious back pain after 2 years of going from one PT to another, just doing couple sets of those after each workout worked like miracle :D

[@BT-dl8kq]

I use a med size swiss ball on a incline bench. Have to hop up a bit and balance on ball while holding onto end of bench. Use with ankle weights.

[@bonrobinson8837]

0:19 freaky thickness bro

[@AlexLeonidas]

Thanks bro, 2 years ago I was nowhere near this level of thickness

[@swarmy9459]

Definitely adding this ty bro

[@JesusSavedSolomon]

i love the behind the neck back extensions their amazing

[@nmnate]

My gym just got one of the Rogue donkeys. I've used it maybe 3x so far doing 1 leg reverse hypers. It seems a bit awkward to keep the belt on your ankles if you're not fairly precise with the timing. I'm sure it'll get a bit easier as I get more practice. Overall I think putting in reverse hypers into my training is going to help all of my lower body exercises. One of the things that feels amazing is doing some quick hip mobility stretches before your hinging exercises. I never knew how tight my adductors were until I started doing mobility stuff before back extensions (45 deg) and my usual RDLs. I'm going to have to go to deficit RDLs to work more of the ROM (or at least a much wider/snatch grip). 👍

[@SayCheeseAndDie01]

If you do reverse hyper machine light with blood flow restriction you technically could still get the muscle building effect even on light off days too.

[@louistaljaard1765]

Yes Alex what would you suggest you train lower body with scoliosis?

[@homeslice4551]

He had another comment saying unilateral reverse hypera

[@godzeus777]

It is taking me weeks to recover from a 40 lbs x 4-5 set x15-20 reps session

[@boonb1]

I been doing the homemade setup you showed years ago with heavy swing a day. Con is my lower back is thick as a tree. I love it but idk if other people will

[@gareththomas3234]

For the neck you must do an equal amount on your back as on your stomach to maintain curvature. The neck can actually become extremely strong. If you only ever do it on your guts you will after some months lose the curve in your neck & get whiplash. I know cos I did it & it took years to fix. Very painful too.

[@alanrastelli]

There is no traction effect on the cervical spine due to the lack of support on the anterior aspect of the neck. The lower back rotates around the abdomen which is resting on the pad, thus, experiencing a destracting force.

[@PewPewMadafukka]

What is the result from this? I did not understand whether your comment is against or for the reverse hyper excercise?

[@amurphful]

This exercise has wrecked my back (specifically SI joint) for 1.5 weeks after performing it. I'm not sure if there is a technique correction or if I just need to strengthen my SI ligaments before stretching them out with the load from reverse hyperextensions

[@pizza123425]

Don't hyper extend and when u get to the top squeeze

[@SayCheeseAndDie01]

Like the comment above it’s your form not the exercise. So many people have benefited from reverse hypers

[@ertanaysever6860]

Hey Alex I hope you haven't given up on your new novice program. We look forward to it

[@yutube1983]

Do you prefer the leg strap over the roller attachments?

[@beast36001]

its all great if you have one in your gym, many dont its sad

[@anthonyhaga7559]

Hamstring curls! You forgot hamstring curls! You can do two legs at a time laying over the machine with ankle weights for connective tissue work. It’s an easy way to get extra decompression while hitting the hams in the shortened position. One step further, you could get a foot hold “hamstringer” and choke a band to the bar, then just curl away. I saw you hang from a pull-up bar and do ankle weight leg curls and thought to myself, “why not do that on the reverse hyper?” Cheers brother!

[@catstar23]

I like the back extensions on the Glute ham developer

[@domepiece11]

If you need to start gentler, get yourself a used inversion table. That would offer decompression without the potentially aggravating pelvic rotation but no strength gains.

[@adriaanmorosan]

I’ve always said this, look at the gymnasts using their version of the reverse hyper. They have sick low back/glute strength and that’s why it isn’t uncommon to see a gymnast hit pretty sick deadlifts even when not traininh them directly.

[@AlexLeonidas]

True and the absolute straight arm strength yields high tissue capacity with solid base carryover. They gotta be up there though

[@adriaanmorosan]

@@AlexLeonidas Facts😎

[@kb1qzh]

The closest thing I can get to a reverse hyper is leaning on a high plyo box. It's a metal frame so my legs swing through. Is this a valid option?

[@AlexLeonidas]

That works especially for restoration though you won't know how it best feels until you experiment. Use bands and grab onto your power rack for more support.

[@fangyuan7770]

Great video! Can you do a video about training arms with calisthenics exercices, I find it hard to isolate arms with calisthenics.

[@pullupparker6110]

Ring curls (ex: pelican curls, overhead bodyweight extensions, prioritizing close grip presses and supinated pulls

[@fangyuan7770]

@@pullupparker6110 thanks a lot man

[@mrt1430]

So you have access to weights as well? If yes why are you limiting yourself to calisthenics if your goal is to isolate arms. You can still do a lot of calisthenics and be a calisthenics-hybrid athlete and just do useful accessories with weights.

[@thijs5931]

What's your opinion on 45° extensions?

[@AlexLeonidas]

Great deadlift accessory, though I don't believe the bulletproofing effect is the same for the lower back. 90 degrees would be my top choice for that.

[@jonathangolden9299]

I have severe lower back problems: I wonder if this will help me or hurt me. Advice would be great, thanks.

[@TheHaycroft]

Neck extensions on RV hypers is genius. I’ve been doing them for awhile and it’s the best way. Just started doing neck flex as well and it also works great. Have you tried these Alex?

[@michaelderenne9838]

Are you happy with the westside barbell reverse hyper? Is it good?

[@JorPanzer]

Hi Alex, would you be able to speak on how to do these DIY without the machine?

[@Mike-om5hp]

He made a video where he made a reverse hyper.

[@leaksonly1]

is there a way to do this at home?

[@slashkokane]

No doubt, you’ll have to look it up and find something that fits for you

[@berosar]

Dont have this at my gym, i feel like hip thrusts would have a very similar effect though.

[@homeslice4551]

Regular hypertensions are probably better for this than hip thrusts

[@Ashurus]

Do you have tips for breathing properly on this? Should core be semi-braced throughout the entire set? Do you find keeping feet together the best?

[@kat_enj]

Alex what do you think about standing side bends or side bends on roman chair?

[@richardtrass]

What are your thoughts on regular hypers Alex? Similar to reverse hypers or very different?

[@haydonstrong4521]

If you don’t have access to a reverse hyper, is a 90 90 hyper extension a good replacement to try get in some good counter volume for the squat. I guess this is what the weightlifters do right? I wonder if they prescribe a set volume compared to there squats?

[@penumbramine]

i think jefferson curls might be a decent replacement for home gym strugglers. they traction the spine, pump the shit out of my erectors and seem to stimulate hamstrings a bit. start light.

[@ElementShoota]

Would these be effective on a incline bench if I dont have the machine at my gym?

[@williaamlarsson]

I really wish my gym had a reverse hyper machine

[@danredmond5589]

It’s really difficult to know what to think of the reverse hyper. Many credible sources love them, many dislike them, and many are indifferent to them. I think the only way to have an opinion is to try them.

[@Koraxus]

which is honestly hard because most gyms would be lacking them.

[@chaboi7]

I just got the titan fitness economy hpd reverse hyper....this thing is a tank! Ive only used it twice but its looking extremely promising

[@Scorched_gymsocks]

There’s a back extension machine that I make into a makeshift reverse hyper machine. Using bands, I just wish my gym had a real hyper extension machine

[@keelanenns4548]

I want Alex to train for and conquer powerlifting, Bodybuilding, and arm wrestling over the next 10 years as a natural. I believe he can be the natty Larry wheels

[@highcalibertrainers]

Another video? 🙏🏼

[@ew-zd1th]

I have no reverse hypers in my gym. Just a back extension. What should i do?

[@RDS_Armwrestling]

Use the back extension since it's still very good and it's all you have. My gym only has the 45° bench but I do love it.

[@dathudo]

I just bought a westside reversed hyper like yours for my homegym, and I love it so far. What’s your experience with loading that thing beyond the recommended max load of ~80kg? I hear you shouldn’t worry, and that it will hold up fine, but I would like to know from anecdotal experiences :)

[@trainwithtaku]

Tryna figure out a DIY way of doing these in my gym 😅 The lower back can never be too strong.

[@aster5193]

How can someone do it without a machine or a specialty bench at home? Backpack around anckles and tall table?

[@depthklocke9009]

i wonder how that would feel if you had your arms at your sides for the neck extension

[@Mohammedmalsaid]

Which reverse hyper brand is that you have?

[@farkaselliott0161]

How would we approximately equate the volume in weight with the ghetto rack band setup? Do you think the band tension in kilos is close enough?

[@tootru88]

Your a genius man. I got the same machine and had no idea for the other uses.

[@thememesarealive9813]

Q&A question or just general question: Hi Alex, I’m following your novice program and had a question about the box squat. Can I box squat with an SSB if for whatever reason I’m not liking the high bar position? Thanks!

[@AlexLeonidas]

Why not, if you have a good SSB will favor it long term, the results will be just as awesome

[@thememesarealive9813]

Thanks for the feedback!

[@user-wt1cr5kb5t]

Alex could you please tell me in simple and short what is double progression and dynamic double progression??

[@zwryy7622]

Check bald omni man's channel, he's got a video on that

[@Hirooshii1]

Hey Alex, small question, i recently used a reverse hyper for the first time. I see you have used both kinds, 1 with pads and the 1 at your place with a belt, would you say their is a difference in the two? Like maybe theirs a weird twinge/overuse thing the pad would give compared to the belt because of ROM or whatnot. After having finaly used 1 to see if i like it or not i want to get 1 for my home gym in the future when i move. Great information as usual, ive been looking for a few years to test one but no gym had it near me. Gonna try some more of your tips in this video.

[@jeremynguyen8317]

I know it's an old comment but did you end up trying them both? I was also wondering about the difference between the two types of RH with constant tension from the cable stack and pad versus the swinging belt.

[@goreds551]

Hello Alex, have you considered interviewing Christian Thibaudeau? There are plenty of interesting topics you could cover.

[@Y0ROY0]

Thanks Alex. I have scolosis, should i do both legs until I max out and then single leg, or start with single leg?

[@Return2Nothingness]

I'm having issues with the belt sliding up my leg past my ankles...have you ever had that issue before? It's driving me crazy, maybe i'm trying to raise my leg too high and the weight is too low, that's all I can think of and I'll probably try it out tomorrow.

[@alpasca753]

Im using your wood plank ghetto setup right now as the machine is too expensive for my homegym as of right now

[@AlexLeonidas]

All good, that gets the job done for a long time! Glad you're doing it

[@mihakorenjaklalovic4528]

Can u do hamstring curls with it?

[@troyicus1136]

I have a hyper extension device where your legs are locked and you raise your back up and down instead of the legs up and down. Is it the same principal except in reverse?