This exercise is sometimes called Reversed Hypers. The Iron Game
owes a lot to Westside Barbell Club of Ohio and their coach Mr. Louis Simmons
for popularizing this movement for back care, back rehabilitation, and
back strengthening. The following is an alternative if you do not have
the space available for a Reversed Hyper Machine.
Nathan Holland, one of my protégés doing reversed leg raises. The exercise is being performed on an attachment that I built for the power rack at The FIT CITY gym in Sequim, Wa.
The attachment is 2" by 12" board, upholstered with foam rubber and nogga hide. The board is then screwed to a welded steel frame that is made from flat stock which measures 4" wide by 1/4" thick. The overall size of the frame is slightly smaller than the 2" by 12" board.
The frame is has two handles made from 1" pipe that are welded underneath. One handle is welded near the end and another handle is welded about 6" in from the end handle. Two handles are needed to accommodate trainees of different sizes.
The attachment lays across the pins of a conventional power rack. It
hooks over one of the rack's pins at one end. Stops welded on the other
end prevent the board from rolling off.. The trainee always lays facing
the hooks and the two handles.
ATTACHING WEIGHTS TO YOUR FEET FOR REVERSED LEG RAISES.
It is very easy to add extra weight for reversed leg raises. Simply get a piece of rope or a strap and loop it through the hole in the hubs of a barbell plate or plates. Then place the loop around the ankle of one leg and then tie a second loop around the other ankle. If you closely at the photo of Nathan you will see a 10 lb. plate strapped between his feet.
NOTE: When you do this you will want to keep a stool or a chair near
where you are exercising, otherwise you will be inconvenienced by hopping
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