Hyperextension with plate

Exercise overview

Primary muscle group: Back

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 19

Average per rep (lbs)*: 42

Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.

Exercise ID: 00349

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start with a Light Plate: If you're new to this exercise, start with a lighter plate to ensure that your form is correct before increasing the weight.
Engage Your Core: Keep your core muscles engaged throughout the movement. This helps stabilize your spine and prevents unnecessary strain on your lower back.
Controlled Movements: Focus on slow and controlled movements. Avoid using momentum to lift the weight as this reduces the effectiveness of the exercise and increases the risk of injury.
Proper Breathing: Breathe out as you lift the plate and breathe in as you lower it. Proper breathing techniques can help maintain stability and improve performance.
Keep it Smooth: Avoid jerky movements when lifting or lowering the plate. Smooth movements will help you target the right muscle groups.
Monitor Your Range of Motion: Only extend your back as far as is comfortable for you. Overextension can lead to back strain or injury.
Focus on Muscle Engagement: Concentrate on squeezing your glutes and lower back muscles at the top of the movement. This will maximize muscle activation and benefit.
Padding for Comfort: If the bench or hyperextension machine is uncomfortable, consider using a towel or padding to support your hips.
Mind Your Neck: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck upwards as this can strain the cervical spine.
Warm-Up and Cool Down: Always ensure a proper warm-up before starting the exercise and a cool-down stretch routine afterward to prevent injuries and muscle soreness.

Exercise overview

Exercise tips and tricks

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