i have never used one of these but my school weightroom has one. i’m very excited that i will be able to put these into my workouts.
anyway, yesterday i saw two guys using it and they were really swinging the weights to the point where i thought the 45’s were gonna hit them in the face. it was obvious they were using a lot of momentum to do that much weight.
since i have never seen anybody do them before and have never done them myself, i wanted to know if the way these guys were doing it was proper form or if it should be a more controlled motion. thanks for any advice.
There’s 2 ways of doing it. One where you don’t let it swing so much and it works the low back muscles a little harder, then theres letting it swing wildly which pumps blood through the low back like crazy and this aids recovery. I like to do more of the free swinging style cause I use it to keep my low back healthy. Cause I’ve had 2 herniated disks.
Also since the lowering of the weights is what makes your muscles sore. By letting it fall with no control and swinging it you will get less sore from it. Some swinging is ok, but if the weights were almost hitting their face that seems excessive.
I think a little momentum ain’t all bad. But if there’s too much momentum, you are not actually doing much work. Play around with it and figure out what works for you.
[quote]Mike Sullivan wrote:
This is how a reverse hyper should be used. There is no possible way for the weights to get near your face.[/quote]
Actually you are incorrect; the picture you post is with the fixed attachment. There is also a strap attachment that allows alot more ROM in terms of forward movement of the weight. Too much swinging cannot be good and I fail to see how such wild swinging would pump blood “like crazy” in your back…if anything, you’d risk further injury. Some stretch aint bad but what the original poster describes doesn’t sound safe.
[quote]TheBodyGuard wrote:
Mike Sullivan wrote:
This is how a reverse hyper should be used. There is no possible way for the weights to get near your face.
Actually you are incorrect; the picture you post is with the fixed attachment. There is also a strap attachment that allows alot more ROM in terms of forward movement of the weight. Too much swinging cannot be good and I fail to see how such wild swinging would pump blood “like crazy” in your back…if anything, you’d risk further injury. Some stretch aint bad but what the original poster describes doesn’t sound safe.
[/quote]
It’s not like he posted a picture of a dog and called it a cat.
“Not only does it completely work the low back but it will rotate the sacrum. Also, on every rep where the plates are under your face, it opens the disks and allows spinal fluid to enter, thus providing restoration in addition to strength building.”
This can be found at
under the April '02 article- “Back and AB Training”
I really just wanted to know if you should use momentum with the exercise or not. If a better machine doesn’t allow that, then I shouldn’t, right? I’m planning on trying them today and I’ll probably use light weights with strict form to see how that is and to get a feel for the machine.
This is how Brent Mikesell told me to do it. Try it for yourself it works. More swing opens up the sacrum and pushes blood in there.
[quote]TheBodyGuard wrote:
Mike Sullivan wrote:
This is how a reverse hyper should be used. There is no possible way for the weights to get near your face.
Actually you are incorrect; the picture you post is with the fixed attachment. There is also a strap attachment that allows alot more ROM in terms of forward movement of the weight. Too much swinging cannot be good and I fail to see how such wild swinging would pump blood “like crazy” in your back…if anything, you’d risk further injury. Some stretch aint bad but what the original poster describes doesn’t sound safe.
[/quote]
[quote]Matgic wrote:
Well, in a direct quote from Louie Simmons,
“Not only does it completely work the low back but it will rotate the sacrum. Also, on every rep where the plates are under your face, it opens the disks and allows spinal fluid to enter, thus providing restoration in addition to strength building.”
This can be found at
under the April '02 article- “Back and AB Training”
-MAtt[/quote]
Gee Matt thanks LOL. What Louie was referring to was back then there was no fixed attachment for the feet as shown in the pic posted above. There were two straps…one long and one short…the fixed foot attachment is a more recent version. Louie was talking about the weights under your face relative to the strap attachments. You can interpret it the way you’d like, perform the movement the way you’d like and I don’t much care - I’m just adding the correct context to your interpretation…do with it what you will.
[quote]rniel wrote:
This is how Brent Mikesell told me to do it. Try it for yourself it works. More swing opens up the sacrum and pushes blood in there.
TheBodyGuard wrote:
Mike Sullivan wrote:
This is how a reverse hyper should be used. There is no possible way for the weights to get near your face.
Actually you are incorrect; the picture you post is with the fixed attachment. There is also a strap attachment that allows alot more ROM in terms of forward movement of the weight. Too much swinging cannot be good and I fail to see how such wild swinging would pump blood “like crazy” in your back…if anything, you’d risk further injury. Some stretch aint bad but what the original poster describes doesn’t sound safe.
[/quote]
Again, there is nothing wrong with some “controlled” swing within your pesonal ROM and I didn’t imply otherwise. I was simply pointing out that the picture posted was with the fixed foot attachment and that the models used with generate the most play in terms of weight movement forward are the straps. Are we clear?
[quote]TheBodyGuard wrote:
rniel wrote:
This is how Brent Mikesell told me to do it. Try it for yourself it works. More swing opens up the sacrum and pushes blood in there.
TheBodyGuard wrote:
Mike Sullivan wrote:
This is how a reverse hyper should be used. There is no possible way for the weights to get near your face.
Actually you are incorrect; the picture you post is with the fixed attachment. There is also a strap attachment that allows alot more ROM in terms of forward movement of the weight. Too much swinging cannot be good and I fail to see how such wild swinging would pump blood “like crazy” in your back…if anything, you’d risk further injury. Some stretch aint bad but what the original poster describes doesn’t sound safe.
Again, there is nothing wrong with some “controlled” swing within your pesonal ROM and I didn’t imply otherwise. I was simply pointing out that the picture posted was with the fixed foot attachment and that the models used with generate the most play in terms of weight movement forward are the straps. Are we clear?
[/quote]
I think what you are saying is that the straps put the weight further towards the face from the start of the exercise, so one would not have to go as far in order to get “under the face”?
“I was simply pointing out that the picture posted was with the fixed foot attachment and that the models used with generate the most play in terms of weight movement forward are the straps. Are we clear?”
No actually, haha, I missed what you were saying here. I’ve only ever used the roller model, I haven’t gotten to try the strap version yet. Maybe it’s something I have to feel to understand.
I think what you are saying is that the straps put the weight further towards the face from the start of the exercise, so one would not have to go as far in order to get “under the face”?
“I was simply pointing out that the picture posted was with the fixed foot attachment and that the models used with generate the most play in terms of weight movement forward are the straps. Are we clear?”
No actually, haha, I missed what you were saying here. I’ve only ever used the roller model, I haven’t gotten to try the strap version yet. Maybe it’s something I have to feel to understand.
-MAtt[/quote]
Exactly; the straps will allow the weights to go more toward your face on the descending / transitional phase of the movement while your feet are probably not much further forward than under your hips.
Now when someone is describing weights swinging under and toward the face and then someone posts a roller model of the reverse hyper and then someone else suggests that such a swinging action is beneficial, I think you understand the potential for a big misunderstanding and some harm there
I’ve heard of them done with and without a swing. Personally, back when I had acess, I liked the swing. I think it was good for strenght and excellent for pre and re-hab.
On a side note you are VERY luck to find a gym that has one. I’ve been to five local gyms, so far not only do none have the machine, none of the so-called expert trainers have even know what one is…
[quote]mrcat wrote:
I’ve heard of them done with and without a swing. Personally, back when I had acess, I liked the swing. I think it was good for strenght and excellent for pre and re-hab.
On a side note you are VERY luck to find a gym that has one. I’ve been to five local gyms, so far not only do none have the machine, none of the so-called expert trainers have even know what one is…[/quote]
If you’re using any kind of appreciable weight to begin with, some swing cannot be avoided anyhow. A certain amount of swing, within your ROM of course, is intended.
LOL. What Louie was referring to was back then there was no fixed attachment for the feet as shown in the pic posted above. There were two straps…one long and one short…the fixed foot attachment is a more recent version. Louie was talking about the weights under your face relative to the strap attachments. You can interpret it the way you’d like, perform the movement the way you’d like and I don’t much care - I’m just adding the correct context to your interpretation…do with it what you will.
Hahaha.