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comments
John,
Very nice explication of the loaded hyper extension.
Ian,
It's VALSALVA. Right church, wrong pew, and it is quite necessary and
beneficial while doing hyper extensions. I've found holding a plate
behind by head makes it easier to execute the hyper part of the
extension, one of my favorite exercises.
W.G. Johnson
Ubermensch Sports Consultancy
San Diego CA
--- In Supertraining@
wrote:
>
> Ian Pateyjohns wrote:
>
> Yes I did mean loaded hyperextensions using the standard hyper bench
> seen in most gyms and holding a dumbell to my chest. From what you
> stated you think I should be using the valsalver maneuver to raise
> IAP during this movement even with the spine flexed (and its not to
> a great degree).
>
> John Casler writes:
>
> Hi Ian,
>
> Actually if you examine the action, you will see the spinal
extensors are
> tensioned at the top of the action, as well as the gluteals, and if
you are
> holding a DB, the lats, traps, and scapular adductors.
>
> All of these create a multi-layered muscular support to:
>
> 1) Keeping the posterior disc slightly compressed and
> 2) Form the spine/torso into a rigid unit
> 3) Create somewhat of a suspension system, that would require a
detailed
> diagram to be fully explained
>
> Now a little IAP will not hurt, but the most important support
mechanism is
> the "supra" musculature that creates the protective posterior disc
> compression, but as well causes the load to actually be more equally
> distributed to the total disc body(s) (again a diagram would be
needed to
> totally explain) much like the cable systems of old style cranes.
>
> Now the forces are not "fixed"during the action, and you will see
that as
> the torso is "lowered" that compressive loads to the "anterior" disc
reduce
> substantially due to the physics involved. In fact, at the very
bottom, the
> discs my experience de-loading of a sort.
>
> That is why I suggest looking at all the various positions and
forces in
> those positions. And maybe even more important is the
"transitionings" of
> those forces. For example, if you go from deloaded discs to loaded
discs
> rapidly without the Torso Stabilizing needed for that variant, you may
> experience problems.
>
> Spinal Flexion at the bottom position would not necessarily be
dangerous to
> a healthy spine, since it is under reduced load and low compression.
> However those with symptoms or history of disc pathologies should be
> cautious.
>
> The first things to always look for are the primary forces, and how
they
> will load the spine. Then you must look at the Torso in total, and
how the
> various muscles, pressures, and structures, can contribute (in a
natural
> way) to manage the loads safely and effectively.
>
> Regards,
>
> John Casler
> TRI-VECTOR 3-D Force Systems
> Century City, CA
>
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