Replacement for weighted hyperextensions?

DJohnson · 04-16-2007, 04:02 PM

Now that I'm working out at home for the next 4 months until school starts up again, I need a replacement for weighted hyperextensions. I have most of the standard stuff, squat rack, adjustable bench, lat pulldown, barbell, dumbells and lots of weight. What would be a good replacement?

**madman911** · 04-16-2007, 04:07 PM

I'd do good mornings as a replacement.

**davtown** · 04-16-2007, 08:10 PM

Deadlift variations (regular, SLDL, rack pulls) and goodmornings will work your lower back nicely.
Squats will aid a bit, as will bent over BB rows due to the stability required in your low back to maintain good form.

**romanaz** · 04-16-2007, 09:30 PM

GM's, deadlifts, all variations of each

**madman911** · 04-16-2007, 11:40 PM

I assume DJohnson was going to do DLs, rows, and squats anyway... so GMs is the correct answer. I therefore win DJohnson's undying respect and admiration.

Dav and rom, you will have to try again some other time...

Thank you all in advance for acknowleding my superior ability to help others.

:clapping:

DJohnson · 04-17-2007, 12:19 AM

Lol, thanks everyone. I'll be doing all those, and on my hyperextension day I'll throw in some 10 rep GMs instead.

**DarkFalcon** · 04-17-2007, 12:35 AM

Quote:

Originally Posted by DJohnson

Lol, thanks everyone. I'll be doing all those, and on my hyperextension day I'll throw in some 10 rep GMs instead.

They are superior to the hyper's anyway. More of a compound movement then an isolation like the hypers.

**romanaz** · 04-17-2007, 01:01 AM

Quote:

Originally Posted by madman911

I assume DJohnson was going to do DLs, rows, and squats anyway... so GMs is the correct answer. I therefore win DJohnson's undying respect and admiration.

Dav and rom, you will have to try again some other time...

Thank you all in advance for acknowleding my superior ability to help others.

:clapping:

I hereby sentence you to death by Coconuts. :clapping:

**madman911** · 04-17-2007, 01:25 AM

Quote:

Originally Posted by DarkFalcon

They are superior to the hyper's anyway. More of a compound movement then an isolation like the hypers.

I agree, GMs will hit your hammies a lot harder and work your core too. I do both in my current routine, on different days... I like the ROM on the hypers and the isolation of the lower back is something I need. My lower back is definitely my weakest bodypart... it always has been, so my current routine is centered around trying to fix that.

Quote:

Originally Posted by romanaz

I hereby sentence you to death by Coconuts. :clapping:

If I am to die by coconuts, then I die with honor.

**DJSTARER** · 04-17-2007, 02:05 AM

i have not read any of the above posts, but i'm sure RDLs or SLDs have been mentioned. Personally, I would say GoodMornings are your best bet. They won't hit ur lats or traps, so it will act much closer to a true hyper. To cross the line, I would say that you should never to standard hypers ever again, and do GMs only... but thats just my opinion.

**Sixpack** · 04-17-2007, 01:09 PM

I like doing supermans also are very good, also you can do these on an exercise ball leaning over the ball , hand behind head on your knees and bending upward. Hard to explain but i hope ya get the picture. I focus on alot of core stability and balance with my clients

**DJSTARER** · 04-17-2007, 05:13 PM

Quote:

Originally Posted by Sixpack

I focus on alot of core stability and balance with my clients

and very well you should.

XPmpnII · 04-18-2007, 06:30 AM

Quote:

Originally Posted by DJohnson

Now that I'm working out at home for the next 4 months until school starts up again, I need a replacement for weighted hyperextensions. I have most of the standard stuff, squat rack, adjustable bench, lat pulldown, barbell, dumbells and lots of weight. What would be a good replacement?

Deadlifts. I used to do weighted hyperextensions, too. The most I ever worked up to was using either a 55 or 60lb DB... can't remember which. I've tossed them and now I'm doing trap bar deadlifts.

2 HUGE · 09-06-2007, 04:26 AM

Quote:

Originally Posted by madman911

I'd do good mornings as a replacement.

x2

or the back extension machine

04-16-2007, 04:02 PM	#1
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 988 Recipes: 0 Rep Power: 44	Replacement for weighted hyperextensions? Now that I'm working out at home for the next 4 months until school starts up again, I need a replacement for weighted hyperextensions. I have most of the standard stuff, squat rack, adjustable bench, lat pulldown, barbell, dumbells and lots of weight. What would be a good replacement? __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

04-16-2007, 04:07 PM	#2
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	I'd do good mornings as a replacement. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-16-2007, 08:10 PM	#3
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Deadlift variations (regular, SLDL, rack pulls) and goodmornings will work your lower back nicely. Squats will aid a bit, as will bent over BB rows due to the stability required in your low back to maintain good form. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-16-2007, 11:40 PM	#5
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	I assume DJohnson was going to do DLs, rows, and squats anyway... so GMs is the correct answer. I therefore win DJohnson's undying respect and admiration. Dav and rom, you will have to try again some other time... Thank you all in advance for acknowleding my superior ability to help others. :clapping: __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-17-2007, 12:19 AM	#6
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 988 Recipes: 0 Rep Power: 44	Lol, thanks everyone. I'll be doing all those, and on my hyperextension day I'll throw in some 10 rep GMs instead. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

04-17-2007, 02:05 AM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	i have not read any of the above posts, but i'm sure RDLs or SLDs have been mentioned. Personally, I would say GoodMornings are your best bet. They won't hit ur lats or traps, so it will act much closer to a true hyper. To cross the line, I would say that you should never to standard hypers ever again, and do GMs only... but thats just my opinion. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-17-2007, 01:09 PM	#11
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	I like doing supermans also are very good, also you can do these on an exercise ball leaning over the ball , hand behind head on your knees and bending upward. Hard to explain but i hope ya get the picture. I focus on alot of core stability and balance with my clients __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

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