When you look at the hyper-extension machine in most gyms, you probably snicker. Let’s face it – it doesn’t exactly ring of manliness or training greatness. I mean, lifters don’t exactly ask each other “How much do you hyper-extend?” It’s one of those machines that you’ll find in most gyms, but will often see sitting empty. Many people aren’t sure how to use the machine, and even more don’t know how to use the machine to get results. Do they complete the movement with bodyweight, and just do dozens of repetitions? Is using weights a good idea, or dangerous? Does this movement belong before hyperextensions, or after? For developing lower back thickness and detail (including the fabled Christmas tree etching), hyperextensions are absolutely required. However, there is a wealth of questions which need to be answered first. Let’s address some of the common areas of importance involved with hyperextensions.

Proper warm-up

You have to warm up your back before you tackle a movement like hyperextensions. Even if they follow an exercise like deadlifts, you should still stretch out the back and complete at least two sets of the movement with zero weight before tackling the repetitions in which you will be holding plates.

The belt?

There is a debate as to whether or not a weight belt should be worn when completing hyperextensions. Some bodybuilders use a belt on every exercise, particularly those for the lower back. They believe it is their last line of defense against an injury. Others feel this constant use of a belt diffuses the amount of work done by stabilizer muscles, which places the bodybuilder at great risk for injury. A good rule of thumb is to skip the belt on warm-up movements, but to always have it ready when you start training with weights for hyperextensions.

The light sets

As noted, the movement should start with at least two sets of 10-25 repetitions using only your bodyweight. After 20 reps, you may become light-headed with the blood rushing to your head.

The heavy sets

Once you’ve warmed up, you should pick up a 25, 35, or 45 pound plate and commence the real sets! You should complete at least three set of weighted hyperextensions, in the 8 to 12 repetition range.

Post-lifting stretching

Following your sets of hyperextensions, you should immediately conduct 2 to 5 minutes of lower back stretches. This will go a long way in preventing injuries. Common side-to-side and front-to-back movement is adequate.

Integration with other movements

Many bodybuilders aren’t sure where to place hyperextensions in the workout. While they are very effective at any point on back day, it’s generally accepted that this movement should be completed following deadlifts on back day, before you work upper lats. This would mean you should start back day with deadlifts, then move on to hyperextensions. After that, rows, pull-downs, and wide grip chins would be used.

If you’re a serious bodybuilder, then you need to seriously include hyperextensions in your back routine. Your back will wear the results and it’ll be “Lights out!” when you stand on-stage next to bodybuilders who only use deadlifts for their lower back training.

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