Last week we talked about the back raise, or hyperextension (my favorite posterior chain exercise!) and I discussed some of the different ways of loading the movement and the unique benefits that are available from each different means of loading it. Furthering that discussion a little bit today I want to discuss an important point when it comes to posterior chain training and the back raise specifically and precisely WHY it is so great compared to the other classic hinging exercises.
With hinges (exercises like Romanian deadlifts, good mornings, stiff leg deadlifts, and hyperextensions or back raises) the primary goal is to place the glutes and hamstrings under a massive, loaded eccentric stretch, and achieve a super contraction of those muscles as you rise back up, while also allowing for the lower back, traps, and other muscles in the back to work very hard as well. As such these exercises create a super potent strength and hypertrophy stimulus on the often neglected backside of the body.
However, what often happens with stiff leg deadlifts, good mornings, and Romanian deadlifts though is that quality often goes out the window very very quickly once the weight gets heavy or fatigue sets in towards the end of a tough set. Basically, as the posterior chain muscles tire out or come close to reaching their limit in terms of loading, the body starts to try to find the most efficient way to lift the load and the most efficient way to lift the load does not entail isolating the hips at the expense of the knees. So the quads start to try to contribute as best they can. The hips hinge back but the knees also start to bend more and more as well decreasing the quality of the hinge pattern.
And this is where the back raise (hyperextension) differs vastly from the other classic hinging exercises, because there is a particular constraint introduced in the hyperextension that does not exist in the other hinges, and that constraint allows you to hone in on the backside of the body and take your posterior chain training to the next level. Ultimately, allowing you to build a pair of next level hamstrings!
If you enjoy the video please be sure to hit the like button and subscribe to my channel and leave me some love in the comments as well!
#hamstrings #glutes #fitness #hyperextension #enkirielitefitness
_________________________________________
RESOURCES & REFERENCES
Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women
[ Ссылка ]
The Most Underrated Posterior Chain Exercise. PERIOD.
[ Ссылка ]
Nordic Curls Are NOT ENOUGH For Hamstrings
[ Ссылка ]
How To Load Back Raises For MAXIMAL Gains (FIND OUT!)
[ Ссылка ]
_________________________________________
COACHING, PROGRAMS, & TRAINING GEAR
Online Coaching: [ Ссылка ]
Re-Usable Training Templates: [ Ссылка ]
My archive of fitness articles: [ Ссылка ]
Instagram: [ Ссылка ]
10% off Tib Bar Guy products with code ENKIRI10
[ Ссылка ]
_________________________________________
If you're interested in online coaching shoot me an email at enkiri.elite@gmail.com and I'll pass some more information your way! Or simply visit my web site for more details.
The Enkiri Elite Fitness vision is to:
-Inspire people to better themselves by showcasing different feats of physical fitness.
-Provide free, high quality information covering multiple realms of fitness (weight training, athletic enhancement, conditioning, etc.) to those dedicated individuals who are seeking it.
-Offer personal training and guidance to people who want to take their overall fitness, general health, and aesthetics to the next level.
If this sounds like you, then please join me and let's push to reach the next level together!
