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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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22.04.2021 |
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Why you should include the hyperextension in your workouts
In many gyms, the hyperextension has a bit of a therapeutic image. If you do this exercise, it is because your physical therapist has advised you to. But real members of the iron tribe who do not need a physiotherapist, of course, do not do the hyperextension. They are going to deadlift. Yes right? Thought wrong, Norwegian sports scientists discovered.
Study
Andersen had the exercises performed by 15 female students, who had been training with weights for quite some time, with a load with which 6 reps were possible. He stuck electrodes on the subjects' bodies so that he could see how hard muscles such as the erector spinae, the biceps femoris or the gluteus maximus had to work during the upper and lower part of the movement.
Results
Click on the figure below for a larger version.
Practical application
"This exercise was in general more effective in activating these muscles, likely due to the biomechanical properties of the exercise creating a consistently large torque throughout the whole range of motion, and particularly in the upper part. It is also easier to perform with proper technique than the Romanian deadlift."
"Machine back extension was clearly inferior to the other two exercises."
Honor the deadlift
"The Romanian deadlift maximizes its torque in a flexed hip position", Andersen continues. "As the hip is extended, the torque continuously decreases, allowing for increased velocity. These biomechanics would simulate running, and especially the top speed phase, where the hip torque is greatest in the late swing phase where the hip is flexed."
"Therefore, we recommend athletes and recreational trained to consider the purpose of the exercises before choosing which one to include in their weekly resistance-training program."
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