Mark Ottobre from Enterprise Fitness breaks down the reverse hyper, a glute and lower-back exercise created by powerlifting coach Louie Simmons. The movement uses hip extension to target glutes rather than the lower back, and works best on a decline-axis machine with modest weight to keep tension on the glutes throughout.
How to do a reverse hyper. My name is Mark Ottobre. I am the owner and founder of Enterprise Fitness. I've trained thousands of people to head-turning results— world champions, world leaders, Commonwealth Games gold medalists. But before we get into today's video, 90% of you have not subscribed to my channel. Guys, it's free, takes 1 second. Hit subscribe. Let's get into today's video. First things first, we're going to go over some basics. and we'll show you some of the, the reasons why I like this, this exercise. It was originally developed by powerlifting legend Louie Simmons. So in this position, I just want to go over some things that Lauren's doing that's really well. First thing is her arms elongated and nice and long. When you come up from the glutes, you also want to retract through the thoracic. So I'm going to get you to do a couple reps of that, Lauren. So as you come through, see how she's pulling up through the glutes, but she's also pulling up through the thoracic as one. So imagine your armpits are going into your underpants. So if you want to be technical about it, you're depressing your lats as you do it, as she puts her glutes up. So go again, nice and high. Now just hold that position, hold that position for me, hold that position. You can see here that this— she has to be using her glutes here. So this is kind of the inverse of say a hyperextension or a 45-degree extension where you're using back. In this position, come back down, she— to stabilize that position, she has to be using the glutes. Some other things about this particular piece, which is from my friends at Watson's, Simon Watson does for amazing work at building gym equipment, is this has 3 variations. The one I like to use when I weight the reverse hyper, if I'm trying to enhance the glutes, which in this case we are with Lauren, is putting it at a decline axis. The other thing we want to do is we do always want to add a little bit of load. And the reason why we want to add a little bit of load is to get the swing of that moving us forward. This will reduce the range of motion that Lauren has, but it will keep tension throughout the glutes the whole time and really reduce any, any of the lower back involvement. And when you're getting on this machine, put one leg on the ankle and then hop up on as Lauren's demonstrating here. And then you're going to put both legs through. So that's the safest way, the easiest way to get in and arms locked and going through. And you're going to see here Lauren just really utilizing her glutes as she does this. So let's just run it through 5 more reps. 1, 2, 3, don't go too high, 4, 5. Keep those arms locked, keep those arms locked. That's it. All right, and relax. And hop out. And always be careful when you're doing— if you have developed any momentum here, making sure you're stopping the swing before you get off. If you've enjoyed this video, consider subscribing to our channel. If you've enjoyed this video, click here or here. Keep on rolling, gonna keep up the hustle till I see the light.
