Napra

Weighted Ball Hyperextension

StrengthIntermediate Lower backGlutesHamstringsMiddle back Exercise ball (Swiss ball)Weight plate
Weighted Ball Hyperextension, step 1
1. Lie face down over an exercise ball, toes on the floor; hold a plate at your chest with your torso draped over the ball.
Weighted Ball Hyperextension, step 2
2. Lift your torso from the lower back until your body forms a straight line; hold briefly, then lower slowly.

How to do it

  1. To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
  2. Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
  3. Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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