45% Hyper Extension Machine
The hyper extension exercise is the very best way to build core torso strength and lower back strength.
Too many people neglect to exercise their lower back as a part of their training routine, and this can lead to an ill proportioned physique, and eventually chronic pain. The back and torso muscles are your core power center, and without strong and well developed musculature in this area, your weight training will never achieve the strength results that you hope for.
Additionally, many people experience intermittent or even chronic back pain. Today’s lifestyles, and too much time spent sitting at a desk, have left many people with weak lower back muscles. Back specialists recommend the back hyper extension as the best way to develop the muscles of the lower back, and thereby reduce and manage back pain.
The 45% hyper extension is an alternative to the standard hyper extension bench or the roman chair, and many people prefer it, as you remain standing throughout the exercise and it is less awkward to get into position to do the exercise.
The 45% hyper extension station may be particularly appropriate for seniors or other beginning trainers, who may feel intimidated by the supine and somewhat difficult positioning required by other hyper extension stations.
The hyper extension station is a great value and easy to use piece of gym equipment, and is an essential piece of equipment for the strength training of the lower back
Core muscles worked by the hyper extension 45%
The hyper extension 45% station is primarily focused on developing the musculature of the lower back (Erector spinae). Secondary muscles worked include the abdominals, the glutes and the hamstrings.
Using the hyper extensions 45% will give you a powerful muscled mid section, and will help tone and define the muscles of the abs, glutes and hamstrings.
Appearance and dimensions of the 45 degree hyper extension machine
The 45 degree hyper extension machine consists of an angled platform at a decline of 45%. There is an adjustable height padded upper thigh pad, and a secure non slip foot platform at the base. There are also two handles by the side of the waist pad, so you can get securely into position before beginning the exercise.
The dimensions of the hyper extension 45% station are 70 cm x 90 cm x 80 cm. This is a compact and inexpensive piece of equipment, and will fit easily in even the smallest gym or home gym environment.
The hyper extension 45% is adjustable for a perfect fit, and is made from heavy gauge steel, for a lifetime of durability.
How to use the 45 degree hyperextension machine
The hyper 45 degree hyperextension machine is a great and easy to use gym station. The station is less intimidating, and easier to use than other comparable hyper extension stations. This piece of equipment is particularly well suited to seniors, or other people who may find it difficult to get into the correct position on other hyper extension machines.
Stand on the foot platform facing the upper leg pad. Grip the handles as you get comfortable with your upper legs firmly against the angled pad. Adjust the height if needed so that your upper legs rest firmly against the pad, but your waist and upper torso have complete freedom to bend.
Keeping your back straight. Let go of the handles, and bend over at the waist, and continue down as far as you can go towards the floor. Inhale as you go down. When you reach the bottom of your comfortable range of motion. Smoothly start to raise your torso up again, exhaling as you do so, until you are as high as you can go. You should be at least parallel with your legs, and higher is better.
Repeat for as many repetitions as possible.
Incorrect form can lead to injury
The hyper extension 45% station is a very safe station, and in general is not likely to lead to injury.
You should always ensure that you have stretched your back and torso, and lightly warmed up prior to beginning the exercise. If you go into the back hyper extension “cold”, you have a much higher probability of straining, or even tearing a muscle in your back or torso.
Additionally, you should not try to extend the range of motion farther than is comfortable to you. You will start to feel a strain and tightness in your hamstring as you reach the bottom of the range of the motion. Do not push past your comfort level, as you could injure your hamstring if you do so. Additionally, do not bounce at the bottom, as this can lead to a strained or even torn hamstring, and will also reduce the effectiveness of the exercise by taking away the focus from the core lower back muscles that should be doing the lifting work.
Variable techniques using the back hyper extension 45% station
The back hyper extension stations 45% can be made more challenging with the addition of weights.
Most users will not need to add weights, as the basic exercise will be challenging enough, but some advanced weight trainers may benefit from adding weight for more dramatic muscle growth.
You can either hold a weighted barbell behind your shoulders as you perform the exercise, or grasp a weight plate at your chest between crossed arms. Both of these will make the exercise much more challenging, and lead to extra growth.
Do not attempt to add additional weight until you are experienced with the exercise, as adding too much weight too soon could lead to back injury.
Why you should consider a back hyper extension 45%
The back hyper extension 45% is a very effective gym station for building the essential core muscles of the lower back. The exercise will also work the hamstring, abs and glutes; helping to promote a well muscled and toned mid section.
The hyper extension is the very best possible exercise for the lower back, and the hyper extension station is the best way to perform this exercise. The 45% hyper extension station will be easier to use, and less intimidating than other hyper extension machines that will require you to balance as you lay supine on a bench. The 45% hyper extension is particularly well suited to seniors or other beginner weight trainers.
Many people experience back pain due to poor muscle development in the lower back; and the hyper extension 45% is a great way for these people to develop the muscle strength they need to reduce the pain that they experience. Back specialists commonly prescribe this exercise as the best remedy for back pain.
The hyper extension 45% is a great addition to any gym environment. It is compact and will fit in a small gym environment with ease, and is a great value piece of equipment.