Adarq.org

Adarq,

One last question on the hyper...

Does feet positioning matter?  I get much easier glute activation when my toes are pointing out.  Much harder to get that glute extension with feet pointing straight up and down, but it's obviously more specific to sl jumping/sprinting...  Is this difficulty because of psoas tightness?

Quote from: Merrick on October 06, 2015, 01:41:14 pm

Yes on adarqs iso stim.

Vag, maybe you should try to exercise once.  If you do it right, it's definitely glutes and hams primary and you HARDLY feel the low back working at all.

So i guess, no one has an opinion on whether reverse hypers and reg hypers (done glute dominantly) has any training differences?

Hey Merrick,

IMHO, reg-hypers (done glute dom) have a few differences over rev-hypers:
- you have a greater chance for hypertrophy/strength gains using reg-hypers. This is due to the time under tension of the movement. You're going to get hypertrophy of the erector spinae, hamstrings, glutes.
- the "closed chain" movement of a reg-hyper has some much needed specificity to sport
- you can play with different tempos.. while rev hyper is pretty much extend and attempt to control down, but it becomes swing-like
- you can progressively overload reg-hypers alot easier than rev hypers
- you'll incorporate more calf/hamstring/erector spinae to extend, regardless of trying to be glute dominant

Rev hypers have an added "chiropractic" benefit; traction. It can really help "decompress" the spine. I'm no chiro, but i've felt it work and I know sooo many people swear by it, including Louie himself. You can also train hip ext without loading the spine.

Rev hypers are probably better at teaching the glutes to fire and extend the hip. So this would be your best bet when trying to focus on that specific motor pattern.

hope that helps,

pC!

Thanks for the reply adarq!

Yeah I would love to have access to a rev hyper but I do love using the reg hyper as well.

Would you say it's no big deal to use the reg hyper over the reV hyper for single leg jumping?  I mean, the training effect differences can't be THAT big right (even in terms of teaching the glutes to extend the hips)?

Also, do you see any benefit in doing such things unilaterally?  Or is there no difference as the muscles being trained is worked the same way and just do SL bounds/jumps for unilateral specificity?

That site is just showing the mainstream way of using it...

A proper hyper is done with glute/ham hip extension, where you keep spine neutral and extend glutes into the pad...  Bret contreras has a video of it on youtube too..

Hey guys,

Was wondering if anyone has had experience or read from any knowledgeable people about these 2 exercises for performance (specifically for single leg jumping)?

First of all, what exactly is the difference?  I realize in the reverse hyper, your hamstrings have to be strong not to collapse and keep the stiff leg, while in the regular hyper, your legs are fixed in a straight/stiff position...

What happens if your hams are too weak on the reg hyper?  It can't collapse so does it compensate some other way?

Any other differences between the 2?  I don't have access to reverse hyper (which I know is heavily advocated by many coaches), but i have access to a regular hyper bench.  I never see anyone advocate regular hypers.


edit:  Also, any point in doing exercises like these unilaterally?  I know Lance wrote about single leg reverse hypers, but I can't seem to think of any reason why they need to be done unilaterally. 

I disagree Maminho.  He said he didn't jump in 2 weeks so it's probably a little off but regardless, for the most part you jump the way your body's strengths allow you to.  People like to think there is some optimal technique but focusing on 'technique' on a high speed movement like vertical jumps is a road to nowhere IMO.  It's the scooby route.  All elite jumpers have different "techniques" from each other too.

LBSS is already aware of the need to accelerate into the jump (which IMO is the only tip you should give people on how to jump)  so there's nothing you can really tell him to jump higher other than that he should jump more often (which he already stated himself). 


Also LBSS, I've noticed you added more hamstring work in lately?  Do your jumps feel any different from them?

Hey Andrew,

I was watching some of the videos you have up on youtube and was wondering what video editing program you used?  And whatever it was, how is it?  Easy to learn?

Thanks

No, any jumper I've seen leads with the heel, just like in a one-leg jump. Basically, ankle dorsiflexion before jumping. If you would plant in plantar flexion, it will take too long and also the Achilles would not be already stretched out.

It would be plantar flexion -> dorsiflexion -> ankle overload (possible ankle collapse) -> plantar flexion

Whereas in a proper plant its' dorsiflexion -> plantar flexion jump

I did not mean plant on your toes plantar flexed lol.  I meant land on toes/ball of foot with shin angle forward since a RVJ has you moving forward.  The plant is the same as a depth jump plant or depth drop landing.  That will have the heel not touch the floor while still planting in dorsi flexion