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Strength, Power, Reactivity, & Speed Discussion / Re: Hyper's and Reverse Hyper's
« on: October 06, 2015, 02:35:26 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!
