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DIY Reverse Hyper: Build A Bulletproof Lower Back Without A Reverse Hyper Machine

The Amazing Reverse Hyper Machine

The Reverse hyper machine, much like the donkey calf raise is an amazing piece of equipment with a HUGE number of benefits, that unfortunately you're going to be hard-pressed to find in most gyms.
It's expensive, it takes up a lot of space and most gym-goers don't know what it's for or how to use it correctly (enter the need for the DIY reverse hyper!).

No worries, lets delve into the amazing strengthening and restorative powers of the reverse hyper machine and take a look at a few legitimate DIY reverse hyper options you can perform in your gym the next time you train in order to replicate the reverse hyper machine and the associated benefits...

To this day there's still a lor of bickering going on as to exactly who and how early the reverse hyper machine was invented, but the popular (and best documented) origins stem to that of Louie Simmons, the founder of Westside Barbell and a record breaking powerlifter himself. Louie suffered back injury after back injury - breaking multiple verterbrae and almost having 2 discs removed from his back.

Louie didn't want to go down the traditional path of surgery so he took matters into his own hands, opting for acupuncture, stretching techniques and his latest invention... the reverse hyper machine.

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Louie used his own machine to come back from debilitating injury to compete in powerlifting once again.

In the 1993 the reverse hyper machine was patented as he began to sell and share the machine with gyms around the world, as of 2016 Louie has 5 different patents on his reverse hyper machine.

Here's Why The Reverse Hyper is So Damn Good...

Every exercise and piece of workout equipment has benefits, but very few are able to match the sheer amount of good incorporating the reverse hyper into your routine can add.
You don't need to have a broken back or niggling issues to incorporate it into your regime, this is a fantastic strength builder for your posterior chain and the ultimate exercise when it comes to injury prevention.

Here Are the Big Benefits of The Reverse Hyper

Improves Healing Via Increased Circulation

The discs in your lower back are avascular (this means they do not have direct blood flow). The only way we're able to provide them with nutrients required for healing is by diffusion - this is pumping the glutes, erector spinae and psoas with blood. Performing the reverse hyper will also get lymphatic fluid and spinal fluid to the discs in your lower back, essentially removing waste products.

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Decompression Of The Back

The spinal decompression achieved by the reverse hyper is essentially unable to be replicated by any other exercise.

Improves Hip Extension

When it comes to heavy pulling exercises, running, explosive martial arts kicks etc. the hip extension is always king.
This is where power and strength originate from.
Your posterior chain is responsible for effective hip extension (glutes, hamstrings and spinal erectors) increasing your posterior chain strength via the reverse hyper can bleed over into increased performance in any hip extension based speed/strength based movement.

Builds Strong Glutes & Hamstrings

The reverse hyper is a fantastic tool for building size and strength in your glutes and hamstrings.
Other exercises used to develop these muscles can place a large amount of stress on your lower back and your central nervous system, this makes the reverse hyper a fantastic tool for obtaining that hypertrophy in order to achieve the desired hypertrophy, allowing you to focus more on your heavy deadlifts/squats etc. and not concerning yourself with auxilary exercises for the glutes/hamstrings that may result in injury.

The DIY Reverse Hyper Method

Pictured above is a reverse hyper machine, chances are you don't have one of these bad boys in your gym (few people do!).

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If you'd like to pick up your hacksaw and create your own DIY reverse hyper machine in your garage there are a couple of good guides here, here and here.
Not the handy kind? we can use some existing gym equipment to create a makeshift reverse hyper in the gym, here's how...

The Flat Bench DIY Reverse Hyper Method

  • Begin face down (prone position) on a flat bench, toes touching the floor and legs extended straight out.
  • Start to pull your legs towards your body until tension is achieved in your glutes and abdominals.
  • Hold for a count of two.
  • Lower your legs back until extended straight in the starting position once again.
  • Repeat for the desired number of repetitions.

The Incline Bench DIY Reverse Hyper Method

  • Begin face down (prone position) on an incline bench, toes touching the floor.
  • Start to pull your legs towards your body until tension is achieved in your glutes and abdominals.
  • Hold for a count of two.
  • Lower your legs back until extended straight in the starting position once again (do not allow your toes to touch the floor).
  • Repeat for the desired number of repetitions.

Additional Tips & Advice For Performing The DIY Reverse Hyper

  • Do not swing or jerk your body to obtain momentum on this movement.
  • The higher you're able to get your legs, the greater the ROM.
  • Avoid touching the floor between reps, maintain tension if possible.
  • Add ankle weights or a resistance band once you're able to consistently hit 15+ repetitions using your bodyweight.
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What's Your Take On The DIY Reverse Hyper? Let Me Know Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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