Hyper Crunches

Why Is This Exercise So Effective?

This variation of the hyperextension is far more effective for training the spinal erectors directly than the typical hyperextension. The secret is not bending at the hips but flexing the spine at the vertebrae themselves.

How To Do It

• It is better to have a rounded pad for this version but if you don’t, fold a mat up and put it over top of the thigh pads.
  
  
• Instead of resting your thighs on the pads, rest your midsection on the pads. The edge of the pad should be just under your rib cage rather than at the hips.

• Suck in your gut for comfort. This is especially important on the way down. If you have a potbelly, this exercise may be uncomfortable. This exercise is NOT recommended if you are pregnant as you will not be able to properly position yourself on the bench safely.
  
  
• Crunch over the edge of the pad, rounding your lower back until your head is down. You can hold your hands crossed in front of your chest if you like.
  
  
• Crunch back up using only the spinal erectors. This exercise uses only spinal flexion and extension, not hip flexion and extension, removing the glutes as a prime mover and using them only isometrically. Squeeze hard at the top and repeat.
  
  
• The downside to this movement is that it can feel uncomfortable on the abdomen and should not be done by those with large bellies (e.g. pregnant women or overweight people with large, protruding abdomens).
  
  
• To ease pressure on the abdomen, inhale and exhale only at the top of the movement and suck in your gut during the movement.

How to incorporate this exercise into your workouts:

This exercise is best done towards the end of your workout.

• Since it works the supporting muscles of the spine, it is best to do this one after you’ve done exercises that require strong stabilization of the spine, e.g. squats and deadlifts.
  
  
• I would recommend doing this exercise last in your workout routine.

Common Errors

1. Not curling the abdomen over the bench

This major advantage of this exercise lies in curling the abdomen, i.e. flexing the spine, over the edge of the bench. If you don’t flex the spine, you won’t fully work the erector spinal muscles through their full range of motion.

2. Using momentum

Never use momentum on any lower back exercise. This can be very dangerous as it places stress on the spine when it’s in a vulnerable position.

Tricks

1. Imagine extending one vertebra at a time as you come up

This imagery will help you to activate the spinal erectors. When you visualize each one extending in a sequence, each of the small spinal erector muscles will fire in order. You can also visualize yourself curling your back around a ball to achieve the same effect.