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Swap painful back extensions for smarter posterior chain work that still builds a strong pull.
A lot of lifters are told they “need” hyperextensions to build a strong back. Then they get on the bench and all they feel is cranky hips, irritated low back, or an awkward setup that never seems to line up with their body.
If every set feels like you are fighting the machine more than training the hinge, that is a sign you need a better tool, not a tougher mindset.
In this week’s guide, we break down the best hyperextension alternatives, who each one is for, and how to plug them into your program so your squat and deadlift keep climbing. If your gym does not have the right setup, or your body simply does not like the traditional hyperextension, this is how you keep your back strong without forcing an exercise that does not fit you.
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