Hyperextension - Weighted Ball

Recommendations: 2-3 Sets, 8-12 Reps, 30-50 Wght

Intermediate Lower Back Hamstrings Glutes Strength Fitness Ball Plate Pull Gym

Purpose: This exercise can be a powerful tool for developing the spinal erectors.

Benefits: This exercise has a different resistance curve from good mornings so these two exercises make a good combination.

Lie face down on a fitness, bent at the waist, hanging over the edge of the ball. The balls of your feet should be pressed into the floor with your workout partner ensuring that your feet do not come up. Hold your head back as far as possible and arch your back. If you do not arch, you will lose much of the effect on the muscles. Hold a plate against your chest. This is your starting position. Slowly, in a controlled and deliberate manner, straighten your body to a horizontal position while keeping the arch in your back and your head up. You can come up slightly above the horizontal at the top of the movement. Exhale while doing this movement. Hold this position for 1-2 seconds. Slowly return to the starting position. Inhale while doing this movement. Repeat for the required number of repetitions.

The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. Good Mornings places a lot of stress on the lower back.