If you're looking to strengthen your posterior chain (lower back, glutes, and hamstrings), the reverse hyper is an exercise you should consider adding to your workout routine or asking your coach about teaching you about them.
Originally invented by Louie Simmons when trying to recover from a series of back injuries, the reverse hyper is a machine that involves swinging your legs in a circular motion to activate and strengthen your posterior chain muscles. Here are some of the benefits of incorporating the reverse hyper into your training:
One of the main benefits of the reverse hyper is that it can help you build strength, muscle mass, and muscle endurance in your lower back, glutes, and hamstrings. These muscles are important for many daily activities and sports, so strengthening them can help you perform better and reduce the risk of injury. It will also impact your squat and deadlift. From my own personal experience, I initially hated these and would tend to skip or replace them with an alternative. Since incorporating them into my program 1-2 times per week, my squat and deadlift have reaped the benefits.
Reduced Lower Back Pain
When I first started powerlifting 4 years ago, I suffered from lower back pain to the point where I could barely walk around normally. The reverse hyper can be an effective way to strengthen the muscles in your lower back and reduce the amount of pain you may endure during your prep or hypertrophy phase. There has been research that shows, regular use of the reverse hyper can lead to a significant reduction in lower back pain and improve overall function. Strengthening the lower back muscles will also help with improved posture! This leads to being able to stand tall and maintain a neutral spine position, reducing the risk of developing posture related issues like back pain, neck pain, and headaches.
Enhanced Athletic Performance
Just because a legendary powerlifter invented this exercise, doesn’t mean this is only meant for strength sports. The reverse hyper targets the muscles used in many sports, incorporating this exercise into your training can help improve your overall athletic performance. By strengthening your lower back, glutes, and hamstrings, you'll be able to run faster, jump higher, and perform better in sports that require explosive lower body movements.
Finally, the reverse hyper can help prevent injuries by strengthening the muscles that support your spine and pelvis. By improving the stability of these muscles, you'll be less likely to experience injuries like strains, sprains, and herniated discs. Who want’s to be the young guy who “threw his back out” from something simple?
Overall, the reverse hyper is a powerful exercise that can provide numerous benefits for your lower body, physical performance, and overall health. If you're looking to improve your strength, reduce lower back pain, enhance athletic performance, or prevent injuries, the reverse hyper is definitely worth considering. Ask your coach today!
Mike // Powerlifting Coach & Lead Online Training Coach