>does everything with progressive overload
the fuck is this shit, 1st time seeing that
reverse hyperextension. first pic is hyperextension if u didn't know
I tried it for the first time and hated how it felt on my lower back. Extremely overrated and overpriced contraption.
A guy at my old gym got his dick pinched in one of these. It bled.
>he doesnt do dick pinchers 6x9 on leg day
how can Big Stiffy see someone who is directly behind him?
The snap machine
occams razor renders this machine inferior
don't knock it til you try it
Jesus Fucking Christ it's called holding a plate while you do it
my gym only has 20kg and I do 3x12 atm, difficult to progress now, just increase reps ?
use dumbbells or kettlebells then
Put a barbell on your back
Criminally underrated machine
My gym has this. The strap is hella cringe, should have been a stiff pad like you find on leg curls.
> hey let's make a machine for lying ham curls
>> you mean like a lying ham curl machine?
> yeah, but make it shittier and then get a patent
Looks like a Saw trap
I CHOOSE THE YELLOWMAN
Just do fucking Jefferson curls instead.
just did these today. fucking love them. my lower back feels like a plank of wood. so juicy
How would you overload these? Dumbbell?
hold a plate to your chest for the most part
after that, probably a barbell
Fucking based this is my favorite lift, I have a 90° bench at my home gym
Weight behind the head for better leverage
these give you insane doms though
A plate or dumbbell is fine at first but IMO you need to graduate to bar on back at some point
the preloaded barbells would be good for this 100 pounds would be a lot for this, especially in a deep stretch
Those would be awkward and unwieldy. Why do people over complicate this, it's simple, just use dumbbells.
A barbell is actually far more stable than dumbbells, just put it on your back and you'll find that it feels much better. Dumbbells are much more awkward IMO
Elevate the front with some plyo boxes and hold a bar in your hands
oof ouch ow my kneecaps
Nordic curls are great, I'm gonna add some more weight when doing these tomorrow
what if your knees asplode?
You shouldn't feel anything in your knees when doing nordic curls, only hamstrings and a bit of calves
What's the difference in muscle activation placing your knees on the pad vs your pelvis? Less lower back and more hamstring?
The first hits your gluts and erectors, the second hits your hamstrings
It's a hip extension as opposed to a leg flexion.
>minimalize zero drop shoes
I am become God.
shits expensive, anyone made any DIY bench for this exercise at home?
I'm looking at buying one and there are dozens available for $100
There are vids on yt for DIY shit but aren't hyperextensions fairly inexpensive?
Are you meant to stop at 90 degrees? I thought you had to go lower
You should go lower, usually 35-45 deg below parallel is good
if you want to target lower back, then you can do this exercise where starting position in OP is the ending (high) position, and starting (low) position will be hanging down 90 with rounded back and tucked in chin
Glute/ham raise, hyperextensions, reverse hyperextensions, and good morning are homosexual redditor motions. Just stick to squat, deadlift, and leg curls.
t. Pancake ass
>t. 15 second 100m PB
I did this with a 45 lbs weight while training back and got muscle soreness on my back thighs. Am I retarded?
Oh wait, it's called hamstrings. I didn't know that.
No, that's supposed to happen
Ok, thanks for telling me.
Do you go parallel to the floor or all the way down?
All the way down
I dont get doms in my hamstrings, is this normal? I go to total failure including some partial reps. Often 7-8 sets just for hamstrings all in the 8-14 range. Is this like shoulders and lats where you will never feel doms?
Try doing stiff legged deadlift for 5x20 with full rom.
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