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-   -   just made a rev. hyper... (http://board.crossfit.com/showthread.php?t=88101)

Dwight Stone 12-17-2014 09:07 PM

just made a rev. hyper...
 
and trying it out, my lower back gets tight quick!

meanwhile, my hamstrings don't really feel much work.

is this normal? could i have made it wrong somehow? (sorry i don't have pics available, but you lie on it, you swing the weight, how "off" could it be?) is it just a getting used to it kind of thing?

Tom Scibelli 12-18-2014 07:47 AM

Re: just made a rev. hyper...
 
Quote:

Originally Posted by Dwight Stone (Post 1246366)
and trying it out, my lower back gets tight quick!

meanwhile, my hamstrings don't really feel much work.

is this normal? could i have made it wrong somehow? (sorry i don't have pics available, but you lie on it, you swing the weight, how "off" could it be?) is it just a getting used to it kind of thing?

I think you made it right, whenever I've used a real one I always feel it in my lower back not my hamstrings

Christopher Morris 12-18-2014 08:00 AM

Re: just made a rev. hyper...
 
If you built it yourself, I'm going to guess that you're a home gym guy. If so, I hope you've watched some videos (wfs) or learned from a coach proper form.

If so, it may be that your back is the weak link in your posterior chain, and that's exactly what needs the work.

Dwight Stone 12-18-2014 12:05 PM

Re: just made a rev. hyper...
 
^ I am, yes, and I have watched quite a few, in fact. (Had I not, I wouldn't have gone through the trouble).

Strange that my back would be the weakest link, my deadlift is my best lift, and it seems that hamstrings are what fail first at a max squat. And I do good mornings like you wouldn't believe.

But, I adjusted the angle and it made it doable. I wonder if it's not the sudden ROM that my back has never seen (after all, how would it?) that made it so difficult.

I was kind of hoping that all the talk about it loosening up the back/stretching it, decompressing, etc., would be what I felt first. Oh well.

Robert Fabsik 12-18-2014 01:14 PM

Re: just made a rev. hyper...
 
Post a picture.

Sometimes driving with the heels can get the hammies more.

How far forward do you let it swing in front of you? This is where I feel I get the most stretching/opening of the joints.

Christopher Morris 12-18-2014 01:19 PM

Re: just made a rev. hyper...
 
Quote:

Originally Posted by Dwight Stone (Post 1246403)
I wonder if it's not the sudden ROM that my back has never seen (after all, how would it?) that made it so difficult.

The reason a reverse hyper is a useful tool is that is works in a way that nothing else can.

Shawn M Wilson 12-18-2014 03:14 PM

Re: just made a rev. hyper...
 
We did this once at an old box with 2 plyo boxes stacked on top of each other. We then used a some ankle straps and hooked the plates up to that. An abmat was used at our hips to cut down on the box and cutting into Js.

From there we kept the legs straight and did it. Was a workout that, as had been mentioned, hit a lot of areas differently on each person. Our weak links are all different :)

Robert Le 12-19-2014 06:41 AM

Re: just made a rev. hyper...
 
Quote:

Originally Posted by Dwight Stone (Post 1246366)
and trying it out, my lower back gets tight quick!

meanwhile, my hamstrings don't really feel much work.

is this normal? could i have made it wrong somehow? (sorry i don't have pics available, but you lie on it, you swing the weight, how "off" could it be?) is it just a getting used to it kind of thing?

you might feel a lil in your hamstrings. you should feel it in your glutes and lower back mostly. you can setup yourself differently but you should feel the lower back distract and kinda relax if you just sit there.

i would definitely start by just hanging there and feeling your lower back distract. then start with single leg movements without any weight


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