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  1. #1
    Registered User CWRussell's Avatar
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    Alternative for Hyperextensions?

    Ok so ive been looking at the 5x5 routine and currently at the gym i have access to...there is not a hyperextension piece of equipment. is there an alternative for this that works just as good?
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    Yes good mornings work great.
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    Banned Tyciol's Avatar
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    The good morning and hyperextension are very different exercises. Just because they involve the same muscles and same joint alignment doesn't make them identical because the resistance curve is very different.

    Good mornings are great to be done, but to get the tension at the top of the movement and the ability to hyperextend your hip at the top (which is what I'm guessing it was named for) a good morning doesn't cut it since you can't hyperextend your hip during a good morning without falling backwards).

    Something like a bridge would be more similar.
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    Registered User 90x's Avatar
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    the rom is not the same, but arent deadlifts similar to the movement of the hyperextension?
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    Registered User darrenash's Avatar
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    Originally Posted by CWRussell View Post
    Ok so ive been looking at the 5x5 routine and currently at the gym i have access to...there is not a hyperextension piece of equipment. is there an alternative for this that works just as good?
    Does the gym have a swiss ball? If so, get near a wall and use the wall to support your feet, while bending over the ball. You may not be able to go as heavy, but after you get used to it, it's a good substitute.
    Love to train.... hate gyms!
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  6. #6
    Registered User jgreystoke's Avatar
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    Hypers are nice.

    Goodmornings are great. That is because you are loading up with a barbell on your shoulders, like you were going to do a squat or Hise shrug. When you can go down slowly to parallel(touch the rack pins to be sure) with bodyweight, and power back up, for reps, you'll have strength and confidence that no amount of bodyweight exercises will give you.

    Much easier to train progressively in GMs. Use high reps, twenty is about right.

    All the other bodyweight stuff is nice, but does not really compare. Check out Bruce Randall(Mr America 1957, Mr Universe 1959). After a serious bike accident, he couldn't train squat progressively because of the pain. Heavy goodmornings were his primary lower body movement. As his leg and back strength moved northward under the relentless assault of the GMs, he tested his squat and dead only about every month. He built up to a 680 squat and 770 dead.....without training them directly.

    At a buck fifty, you need progressive barbell training to get you moving northward. Get your reps in good form, in any rational rep range. Reward yourself by adding a tad of iron next session. Repeat for months on end until the gains from "linear progression" dry up. Eat a calorie surplus to keep the poundage progression in the big basic barbell movements for as long as possible.

    Best of luck.
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  7. #7
    Registered User Sup3rB3ast's Avatar
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    I agree with jgrey that good mornings are good. You can also have someone hold your feet still while you do hypers on a flat bench face down. You can also lay on the ground withs arms forward in a superman position, then contract your lower back, in the same motion as hypers.
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  8. #8
    Registered User CWRussell's Avatar
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    Originally Posted by darrenash View Post
    Does the gym have a swiss ball? If so, get near a wall and use the wall to support your feet, while bending over the ball. You may not be able to go as heavy, but after you get used to it, it's a good substitute.
    thought about that as well. but just so happens the gym wall is a tent wall lol ..wouldnt workout to well with me tryin to use a tent for stability lol
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  9. #9
    Registered User CWRussell's Avatar
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    Originally Posted by jgreystoke View Post
    Hypers are nice.

    Goodmornings are great. That is because you are loading up with a barbell on your shoulders, like you were going to do a squat or Hise shrug. When you can go down slowly to parallel(touch the rack pins to be sure) with bodyweight, and power back up, for reps, you'll have strength and confidence that no amount of bodyweight exercises will give you.

    Much easier to train progressively in GMs. Use high reps, twenty is about right.

    All the other bodyweight stuff is nice, but does not really compare. Check out Bruce Randall(Mr America 1957, Mr Universe 1959). After a serious bike accident, he couldn't train squat progressively because of the pain. Heavy goodmornings were his primary lower body movement. As his leg and back strength moved northward under the relentless assault of the GMs, he tested his squat and dead only about every month. He built up to a 680 squat and 770 dead.....without training them directly.

    At a buck fifty, you need progressive barbell training to get you moving northward. Get your reps in good form, in any rational rep range. Reward yourself by adding a tad of iron next session. Repeat for months on end until the gains from "linear progression" dry up. Eat a calorie surplus to keep the poundage progression in the big basic barbell movements for as long as possible.

    Best of luck.


    thanks ill probly just throw in the good mornings...thats what i thought about doing from the start
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