Weighted Ball Hyperextension
Weighted Ball Hyperextension is a strength - posterior chain on a moving support exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Gluteus maximus, Hamstrings, Rhomboids and middle trapezius
- Exercise type
- Strength - posterior chain on a moving support
Exercise technique
- Ball
Rest your front torso on the ball and plant your toes wide on the floor.
- Load
Hold a light plate near the upper chest with both hands rather than against the neck.
- Balance
Center the ball beneath your pelvis and abdomen.
- Lower
Lean forward under control into a comfortable start.
- Rise
Use hips and back muscles to lift your torso into the leg line.
- Pause
Pause briefly without overextending the lower back.
- Return
Lower slowly without rolling the ball.
Key technique points
- Do not load the plate behind your neck.
- Establish foot support on nonslip flooring.
- Prevent the ball drifting sideways.
- Use a small lift.
- Align the neck with the torso.
- Exhale while rising.
Common mistakes
Plate on the neck
Do not add unnecessary leverage and pressure by pressing the plate against your neck.
Excessive height
Do not arch beyond body alignment through the lower back.
Pushing the ball forward
Do not roll over the ball with your feet instead of extending your torso.
Narrow feet
Do not choose a base too narrow to control the loaded unstable support.
Loose load
Do not let the plate slide toward your head or face.
Fast rocking
Do not repeat through torso swinging over the ball.
Frequently asked questions
Weighted Ball Hyperextension: why is “Plate on the neck” a mistake?
Do not add unnecessary leverage and pressure by pressing the plate against your neck.
Weighted Ball Hyperextension: why is “Excessive height” a mistake?
Do not arch beyond body alignment through the lower back.
Weighted Ball Hyperextension: why is “Pushing the ball forward” a mistake?
Do not roll over the ball with your feet instead of extending your torso.
Weighted Ball Hyperextension: why is “Narrow feet” a mistake?
Do not choose a base too narrow to control the loaded unstable support.
Weighted Ball Hyperextension: why is “Loose load” a mistake?
Do not let the plate slide toward your head or face.
Weighted Ball Hyperextension: why is “Fast rocking” a mistake?
Do not repeat through torso swinging over the ball.
What should I focus on when doing Weighted Ball Hyperextension?
Do not load the plate behind your neck. Establish foot support on nonslip flooring. Prevent the ball drifting sideways. Use a small lift. Align the neck with the torso. Exhale while rising.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.