Weighted Ball Hyperextension Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Weighted ball hyperextension focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
- Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
- Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Exercise FAQ
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps). Think of it as controlled movement done with repeatable, clean reps.
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps. Think of it as controlled movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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