Back Hypers are an excellent exercise for improving hip extension by developing the lower back muscles, glutes and hamstrings. However, the exercise is generally performed in a slow and controlled manner. To target these muscles in a more powerful manner, A J Hawk, Green Bay Packers LB, performs a variation called Explosive Med Ball Hypers.
The exercise is similar to a traditional Med Ball Hyper, but instead, the athlete extends his hips as quickly as possible while simultaneously throwing a med ball to a partner. According to Mike Durant, facility coordinator of D1 Sports in Columbus, for enhanced performance and injury prevention, it’s important to work the entire body in an explosive manner. This will help you cope with the various extreme positions experienced during games.
Check out the video above to see Hawk performing Explosive Med Ball Hypers.
- Assume position on hyper machine, holding med ball right below chest
- Explosively contract hamstrings, glutes and lower back muscles to extend hips
- Simultaneously throw med ball to partner
- Catch med ball and immediately repeat for specified reps
Sets/Reps: 4×10 or until failure