Weighted Ball Reverse Hyperextension on GHD
The reverse hyperextension on a glute-ham developer: face down with the hips on the pad, a weighted ball squeezed between the feet is lifted to the line of the body.
How to do it
Setup
Face down on the GHD, hips on the pad, hands on the front handles, legs hanging with a weighted ball squeezed between the feet.
Steps
- Raise the straight legs and the ball until they line up with the torso.
- Squeeze the glutes and the ball at the top for a beat.
- Lower slowly until the legs hang again.
Common mistakes
Swinging the legs up: the ball's weight turns momentum into a lower-back jolt; lift slowly. Losing the ball between the feet: press the feet together throughout. Lifting past the line of the body: stop level.
Breathing
Exhale as the legs rise, inhale on the way down.
