Hyperextension Machine Differences
I've noticed that a lot of hyperextensions on the internet have your feet close to the ground with your legs at around a 45 degree angle, so that when your back is parallel to the ground you still have some hip extension left. The one at my gym is built with the foot pad at the same height as the hip pad, so when your back is parallel to the ground, you are at the top of the movement.
In my mind, the former variation would be more hamstring biased, as the movement is hardest when you are at 45 degrees of hip extension, before the glutes fully contract. The latter version would be more glute biased, as you reach full hip extension where the movement is hardest, and where the glutes have more leverage than the hamstrings.
My question is this: is there any way to make the horizontal-leg hyperextension more hamstring biased? I vaguely remember Ben posting a video ages ago about putting dumbbells underneath the front feet of the machine to lift it up, but the dumbbells at my gym are round, not hexagonal, so they would roll away and leave me with a flattened face and terminated gym membership. I thought about using plates, but it would take a lot of work to stack enough plates to make a significant difference in hip pad height, which would affect how much effort I could put into the sets I do on the machine. Does anyone have any ideas?
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Ed Tye
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Hyperextension Machine Differences
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