Rogue Reverse Hyper Review (Rack Mounted)

[drrickso]

yeah HG, the fast swinging Louie does ive tried along with his suggestions on head movements and another video (on rogue) says dont move the neck... one video shows swinging with no tension, another shows lowering the weight slowly. perhaps theres a place for different styles (like squats or deads).

[mikennrg500]

Try to keep a neutral back at the top of the movement. I suspect going too far into extension is what caused the discomfort.

[C123C]

If you hyper extend at the top you can compress yourself and get injured...I've done it. Don't. Neutral or even close but not quite fully extended will do the job. Too much is an issue. Err on the conservative side.

This movement cannot and should not be controlled and lowered purposefully on the eccentric. If you want to feel it out keep the swings very short and limit it that way until you build up to full motion. Obviously you need something to pull on your legs so there has to be some weight on there. You will need to remain somewhat resisting but very lightly. Never really thought about it much. My guess is you guys might be going too light but doesn't matter the movement will properly stretch against resistance like the eccentric of any other movement just not slowly lowered.

I've done head neutral and up/down. Up/down is a nice purposeful key but it doesn't matter much. Since the top of the spine isn't loaded and is properly isolated while the lower back is flexed...while you can always get injured this isn't any more dangerous than looking side to side while driving I'd guess (maybe slightly). Neutral is fine though.

[drrickso]

If you hyper extend at the top you can compress yourself and get injured...I've done it. Don't. Neutral or even close but not quite fully extended will do the job. Too much is an issue. Err on the conservative side.

This movement cannot and should not be controlled and lowered purposefully on the eccentric. If you want to feel it out keep the swings very short and limit it that way until you build up to full motion. Obviously you need something to pull on your legs so there has to be some weight on there. You will need to remain somewhat resisting but very lightly. Never really thought about it much. My guess is you guys might be going too light but doesn't matter the movement will properly stretch against resistance like the eccentric of any other movement just not slowly lowered.

I've done head neutral and up/down. Up/down is a nice purposeful key but it doesn't matter much. Since the top of the spine isn't loaded and is properly isolated while the lower back is flexed...while you can always get injured this isn't any more dangerous than looking side to side while driving I'd guess (maybe slightly). Neutral is fine though.

i tried the more weight and it was a bit more fluid... i was doing 90lbs at first but to your point i was throwing it a bit too easily... went up another 50lbs with no issue, but 180 seemed to be the most comfortable where the weight pulled on the eccentric motion and i was able to maintain contact with the strap. long story short, the weight was too light which was part of my issue at first- but i didnt want to go too heavy and didnt realize i was going much lighter than i had to. on spread

[C123C]

i tried the more weight and it was a bit more fluid... i was doing 90lbs at first but to your point i was throwing it a bit too easily... went up another 50lbs with no issue, but 180 seemed to be the most comfortable where the weight pulled on the eccentric motion and i was able to maintain contact with the strap. long story short, the weight was too light which was part of my issue at first- but i didnt want to go too heavy and didnt realize i was going much lighter than i had to. on spread

Awesome. Glad that sorted it out. As you condition yourself I tend to find 25lbs jumps to be about right in feeling out that next increment. That's 12.5 per side or maybe 15 per side (then 10 per side the next jump). 25lbs jumps (50lbs total) while very doable seem to put a lot of stress on me after a certain point so next time I focus on this exercise (other than just tossing it in at the end) I'm going to be building up with about half that each increment.

[drrickso]

just a quick update on the z hyper in this hijacked thread (sorry)... it's been about 2 months of regular use, and I've had zero lower back pain.


I've slowed my motion down to focus more on the lifting with the glutes and lower back and kept slightly more control on the downward swing to maintain tension, which seems to be effective at stretching (and tiring) my lower back. For the most part I use the machine as a warm up for deads and squats as well as a stretching exercise after those... but I also use the machine to decompress after cleans and even heavy shoulder shrugs.

As a side note, I took a shot at the roller and ended up returning it due to what seemed like an incompatibility with my machine (metal was scrapping between the arm and the roller). Also, the shortest setting in the roller is incompatible with standard size 45lb plates... Even with the arm, I found the strap gave me more of a lower back stretch, which is opposite of how it is supposed to be vs the roller, so I havent looked back since getting rid of the roller.

I'd recommend a reverse hyper for decompression, but I havent noticed a whole hell of a lot of lower back strength gain from using it... I see it as a preventative maintenance type of tool and not necessarily as a strength device (directly). To be clear, that preventative aspect is well worth the price and spacial requirements for me, but might not be for others.

[chadsalt]

Stop spending my money for me.

[C123C]

just a quick update on the z hyper in this hijacked thread (sorry)... it's been about 2 months of regular use, and I've had zero lower back pain.


I've slowed my motion down to focus more on the lifting with the glutes and lower back and kept slightly more control on the downward swing to maintain tension, which seems to be effective at stretching (and tiring) my lower back. For the most part I use the machine as a warm up for deads and squats as well as a stretching exercise after those... but I also use the machine to decompress after cleans and even heavy shoulder shrugs.

As a side note, I took a shot at the roller and ended up returning it due to what seemed like an incompatibility with my machine (metal was scrapping between the arm and the roller). Also, the shortest setting in the roller is incompatible with standard size 45lb plates... Even with the arm, I found the strap gave me more of a lower back stretch, which is opposite of how it is supposed to be vs the roller, so I havent looked back since getting rid of the roller.

I'd recommend a reverse hyper for decompression, but I havent noticed a whole hell of a lot of lower back strength gain from using it... I see it as a preventative maintenance type of tool and not necessarily as a strength device (directly). To be clear, that preventative aspect is well worth the price and spacial requirements for me, but might not be for others.

Good update. I didn't find significant improvement/carry-over into other lifts until the weights got higher. The first thing I noticed in my squat was that everything was more "together" and moving as a unit (didn't realize it wasn't before but this gradually built). Over time the strength and stability coming out of the hole through the mid-point of the squat seemed to improve. As someone who was always a quad dominant squatter this was unusual for me.

My experience anyway. I just started using mine on/off again after a bit of a hiatus. Definitely noticed the absence and regression. That said between the RH and my new mattress my back is 100% and for a time it felt "odd" to be pain/tightness free. A good thing.

[rpark]

Saw this video posted by Synthetic in another thread.... first part of video seems like a good explanation of the reverse hyper.

https://www.youtube.com/watch?v=vVI2f_Uj8sw

[Synthetickiller]

Saw this video posted by Synthetic in another thread.... first part of video seems like a good explanation of the reverse hyper.

https://www.youtube.com/watch?v=vVI2f_Uj8sw

I'm really, really tempted to get a quote from mech for the dual pendulum arms themselves. You guys have no clue how badly I want to start doing RHs & it's variations again...

[eddiegoodfellar]

Is there anyway this would fit in a 30" deep RML3 and still have room to squat and bench? I was hoping it would be possible to mount it on the side of the rack. Would this work or is the spacing not right.

[C123C]

Is there anyway this would fit in a 30" deep RML3 and still have room to squat and bench? I was hoping it would be possible to mount it on the side of the rack. Would this work or is the spacing not right.

It's a wide unit. You need spacing the same as the internal width of the rack.

[drrickso]

Is there anyway this would fit in a 30" deep RML3 and still have room to squat and bench? I was hoping it would be possible to mount it on the side of the rack. Would this work or is the spacing not right.

you cant mount it on the side and leave it up... it would impede where your barbell would travel... the only way the rack mount seems doable would be if you have it connected to storage beams at the back of your unit or workout with multiple people so you can mount and unmount as needed. i guess if you have a few feet at the back of your rack with no storage you can put it there, but you'd have to squat from the other side to give yourself space

[Mech6]

People should expect more from their preferred manufacturers. I'm beating a dead horse here, but again, this thing is not thought out. Or at least it could of been so much more with a little more effort/time. /rant

[C123C]

People should expect more from their preferred manufacturers. I'm beating a dead horse here, but again, this thing is not thought out. Or at least it could of been so much more with a little more effort/time. /rant

Agree - it would not be hard to make this more usable. I always figured they made this for Crossfit boxes where they have a lot of space and are running larger rig systems where a group could take it up/down (maybe like the Glute/Ham pad on a box). As a home piece the rack mountable is effectively useless unless maybe you have an RML 690 or something and even then I'm not sure how it might impact the rack.