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Bill Hartman · 03-01-2006, 11:32 AM

2 things.

First...You already have a bending exercise in the RDL, therefore, assuming a decent effort on the RDL, another bend is overkill, will most likely be performed at a sub-standard level than if you had performed them first, and will simply create more wear and tear on your back which extends your recovery time before the next workout.

Second...because maximum tension is reached in the hip extended position (top) of the hyperextension, good mornings,which has maximum tension in the hip flexed position, are not an appropriate substitution as the biomechanics are different.

Your progression starting a very low level would be 2 leg bridge, single leg bridge, single leg reverse hyper, reverse hyper, hyperextension, hyperextension with extra load.

If I were you, I'd stick to one movement that loads the spine such as RDLs, good mornings, and hypers. Alternate standing vs. prone (i.e., good morning alt. with reverse hyper) exercises. Because you're also squatting (which you may consider doing in another workout to save your back or if you must squat in the same workout go with a front squat), you're looking at a lot of lower back stress.

Bill

P.S. Your description of how you're doing the hypers indicates that you are not recruiting your glute max. Not a good thing. This indicates that you are either weak or suffer from synergistic dominance whick means you preferentially recruit lumbar erectors and hamstrings to create extension at the hip. This means more wear and tear on the spine with all bends, squats, and hip extension movements. You need to go through the progression I listed above with emphasis on contraction of the glutes for hip extension. Also if you're like most folks with that problem, you need to stretch your hip flexors frequently and especially before you perfom hip extension movements.

03-01-2006, 11:32 AM	#7 (permalink)
Bill Hartman Bill Hartman Certified Join Date: Apr 2003 Location: Indianapolis Posts: 2,177	Re: Need help with a replacment movment? 2 things. First...You already have a bending exercise in the RDL, therefore, assuming a decent effort on the RDL, another bend is overkill, will most likely be performed at a sub-standard level than if you had performed them first, and will simply create more wear and tear on your back which extends your recovery time before the next workout. Second...because maximum tension is reached in the hip extended position (top) of the hyperextension, good mornings,which has maximum tension in the hip flexed position, are not an appropriate substitution as the biomechanics are different. Your progression starting a very low level would be 2 leg bridge, single leg bridge, single leg reverse hyper, reverse hyper, hyperextension, hyperextension with extra load. If I were you, I'd stick to one movement that loads the spine such as RDLs, good mornings, and hypers. Alternate standing vs. prone (i.e., good morning alt. with reverse hyper) exercises. Because you're also squatting (which you may consider doing in another workout to save your back or if you must squat in the same workout go with a front squat), you're looking at a lot of lower back stress. Bill P.S. Your description of how you're doing the hypers indicates that you are not recruiting your glute max. Not a good thing. This indicates that you are either weak or suffer from synergistic dominance whick means you preferentially recruit lumbar erectors and hamstrings to create extension at the hip. This means more wear and tear on the spine with all bends, squats, and hip extension movements. You need to go through the progression I listed above with emphasis on contraction of the glutes for hip extension. Also if you're like most folks with that problem, you need to stretch your hip flexors frequently and especially before you perfom hip extension movements.