Weighted Ball Hyperextension
With your torso on the ball and parallel to the floor, raise up from the waist while holding a plate under your chin or behind your neck. The balls of your feet keep you balanced.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 5
Form sequence
01 · setup
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.
02 · raise · Key step
Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
03 · hold and lower
Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
04 · repeat
Repeat for the recommended amount of repetitions prescribed in your program.
