Body building shows are won from the back…..or so I am told. In either case a wide, thick chiseled back is always impressive in the sport. Looking at the functional anatomy of the back we can break it down to three main encompassing muscle groups; the latissimus dorsi, the trapezius and the spinal errectors. We will be discussing the latter here in particular as it is the section targeted by the hyperextensions, which is a great exercise for targeting this particular muscle group. Working with various athletes from different sports and clients from all walks of life, I have found that weak lower backs are often at the root of most back pain for individuals and it is in fact one of the more common issues in the lumbar spine region. By directly targeting and strengthening the spinal erector muscles you can protect sensitive nerve channels located in your spine.
The hyperextensions are one of my favorite exercises to accomplish this. This movement will develop a large group of paraspinal erectors including the:
Iliocostales
Longissimus thoracis
Spinalis thoracis
Splenius
Semispinalis capitis
Quadratus lumborum
It will even activate and develop your gluteus maximus and your hamstrings. The exception in the hamstrings, however with this particular movement, is the biceps femoris. The specific movement pattern and placement of the pelvis on either a roman chair or angled hyperextension bench, allows for complete flexion the torso which in turn develops flexibility of the lumbosacral area. Given the location of the pelvis, focuses the movement at the lumbosacral area, just to a lesser degree as the axis is displaced to the posterior portion of your body, and factoring in the angle of the movement. Hyperextensions are a great addition to any program. The next time you train back, try throwing them in as an accessory movement at your next workout.
Disclaimer
All programs and articles provided are intellectual property of James Shmagranoff. No copies or redistribution of these is allowed without express permission from James Shmagranoff. James Shmagranoff is not a doctor and nothing contained within this article is to be taken as medical advice. Always follow the directions of your medical practitioner.
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