Weighted Hyperextension
Also known as: Weighted Back Extension, Weighted Back Raise, Weighted Hyperextensions, Weighted Hyper, Plate Back Extension, Weighted 45-Degree Back Extension, Loaded Hyperextension, Weighted Roman Chair Back Extension, Hyperextension with Plate, Weighted Hypers
Variation of: Back Extension
Body region
Equipment
Technique
- Set the pad just below the hip crease and lock the heels under the rollers.
- Hold a weight plate or dumbbell against your chest, body straight from head to heels.
- Bend forward from the hips, spine straight, lowering the torso until the hamstrings pull.
- Lift back up until the torso is in line with the legs, squeezing the glutes.
Cues
- Stop at a straight line; do not hyperextend.
- Keep the neck neutral.
Common mistakes
- Overarching the lower back at the top.
- Swinging the torso with momentum.
- Rounding the spine at the bottom under load.