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Strength, Power, Reactivity, & Speed Discussion / Re: Hyper's and Reverse Hyper's
« on: October 06, 2015, 03:09:26 pm »Yes on adarqs iso stim.
Vag, maybe you should try to exercise once. If you do it right, it's definitely glutes and hams primary and you HARDLY feel the low back working at all.
So i guess, no one has an opinion on whether reverse hypers and reg hypers (done glute dominantly) has any training differences?
Hey Merrick,
IMHO, reg-hypers (done glute dom) have a few differences over rev-hypers:
- you have a greater chance for hypertrophy/strength gains using reg-hypers. This is due to the time under tension of the movement. You're going to get hypertrophy of the erector spinae, hamstrings, glutes.
- the "closed chain" movement of a reg-hyper has some much needed specificity to sport
- you can play with different tempos.. while rev hyper is pretty much extend and attempt to control down, but it becomes swing-like
- you can progressively overload reg-hypers alot easier than rev hypers
- you'll incorporate more calf/hamstring/erector spinae to extend, regardless of trying to be glute dominant
Rev hypers have an added "chiropractic" benefit; traction. It can really help "decompress" the spine. I'm no chiro, but i've felt it work and I know sooo many people swear by it, including Louie himself. You can also train hip ext without loading the spine.
Rev hypers are probably better at teaching the glutes to fire and extend the hip. So this would be your best bet when trying to focus on that specific motor pattern.
hope that helps,
pC!
Thanks for the reply adarq!
Yeah I would love to have access to a rev hyper but I do love using the reg hyper as well.
Would you say it's no big deal to use the reg hyper over the reV hyper for single leg jumping? I mean, the training effect differences can't be THAT big right (even in terms of teaching the glutes to extend the hips)?
ya should be fine. regardless, the effectiveness of reg-hyper vs rev-hyper for single leg jumping would be debatable anyway. You're not going to be using it as some sort of "primary training method" I imagine; it's just assistance. They both are going to get the glutes firing under load. You can always train specific motor patterns using no load at all, ie, lying down prone and extending the hip(s) with your glute(s) (single or double leg). Those types of activation exercises are very effective. So, you could get a bit of rev-hyper style hip extension via activation exercises, and hypertrophy/strength gains from the reg-hyper (and other things like squatting/lunging).
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Also, do you see any benefit in doing such things unilaterally? Or is there no difference as the muscles being trained is worked the same way and just do SL bounds/jumps for unilateral specificity?
ya definitely.. i've always loved unilateral hypers, especially when it comes to sprinting/single leg jumping. I used to prescribe them/do them myself. Biggest thing to remember here though is, overloading it is pointless if your form breaks down, ie, your hips start excessively rotating, you start compensating etc. Form break down is alot easier since you're locked into the hyper and only using one leg. It's ok for the working leg to position itself a bit more narrow. I rarely ever added any load to unilateral hypers. Instead, focusing on proper extension, tempo, and reps.
Some of the same muscles are being worked, but not under the same kind of tension/load. SL bounding/jumps experience much higher loads and also have a huge contribution from the quadriceps. So they complement each other.
pC!