Weighted Hyperextension (On Stability Ball)
The stability ball back extension with a plate hugged to the chest, which loads the lower back past what bodyweight can.
How to do it
Setup
Hips over the ball, legs straight, feet braced against the floor or a wall, a plate hugged to the chest.
Steps
- Raise the chest until the body forms one straight line.
- Hold the line for a beat with the plate pinned.
- Lower over the ball under control.
Common mistakes
Rising past the line: under a plate the lower back pays for it; stop at straight. Plate drifting off the chest: hug it tight with both arms. Feet sliding apart as you rise: brace them wider or against a wall.
Breathing
Exhale rising, inhale lowering.
