Loaded back extensions for a stronger posterior chain.
Hold the ball tight to your chest and stop at a neutral line. No bouncing at the bottom.
The Weighted Ball Hyperextension is a Lower Back-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your lower back volume for the week.
The Weighted Ball Hyperextension primarily works the Lower Back with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
