Atlas Stone Trainer vs Hyperextensions With No Hyperextension Bench

This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.

Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.

Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest.

Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.

With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.

Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.

Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.

Repeat for the recommended amount of repetitions.