The Most Underused Machine in the Gym
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As you have read here, there are few pieces of gym equipment I have any use for, save for a couple. One is the Glute Ham Developer, (GHD) and another, the Reverse Hyper Machine, (RHM).
In my pre-2009 gym, we had both but it was the Reverse Hyper Machine that was the least understood piece of equipment. It did get a lot of use, however, but not for what it’s intended for. It was just the right height to use as a table for your training log, drinks, towels and even sometimes, your gym bag.
Not only is the RHM the most misused and underutilized, yet one of the most valuable in a machine sea of wasted steel, the RHM is the best-kept secret in most of the gyms that even have them.
The RHM was developed by Louie Simmons of Westside Barbell fame as a solution to serious back problems he was having back in 1975.
In his words Simmons outlines the main uses of the Reverse Hyper:
- Restoration
- Lower back strength
- Hamstring strength
- Glute strength
- Rehabilitation
This is an excellent machine to use for lower back issues in addition to strengthening the spinal erectors. When used properly, the disks are opened and hydrated. To get the maximum disk benefit, allow your legs to move past 90 degrees so your feet are in a straight line from your head. This is how the disks are optimally opened.
The movement the RH allows the lower back, glutes and hammies to work in unison, thus providing positive benefits to the posterior chain like running, jumping, heavy squats and record-busting deadlifts.
If you have a RHM in your gym, clear off all the crap sitting on the platform and get in some valuable sets on this terrific piece of equipment. You will be amazed at how effective it will be to your training.
Go to Elitefts and take a look what they have. You will want one of these for all the benefits they offer.
Related posts:
- The Muscles of AthleticismThe beauty of human movement is the synchrony of the hips, glutes and hamstrings firing off at just the right time....
- The Debate of Training With the Olympic LiftsOlympic lifting has a long tradition in sports other than Olympic weightlifting for strength, power and conditioning but it is not without it's detractors by strength coaches...
- The Benefits of Unilateral Strength TrainingOne neurological benefit of dumbell training is that it takes twice as long to do a set than with a bar. The metabolic cost is twice as much, thus more calories are burned....
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Interesting. I normaly do the opposite, you know fixing my legs on a machine and pulling my upper body up. I do that backwards for my back and my favorite is sideways for the abs and obliques. This one looks effective, sort of training the other end… back of legs and lower back.
Mark Martinez
your hypergain test lab
Another useful tool for strengthening the posterior chain. It is great to use it at the end of heavy training because when the legs come down and goes beyond perpendicular, it opens ups the compressed lower disks nicely.