a question on single leg hyper extensions.

[pete_man_man]

i've been doin them lightning fast with the heel kick technique and seeing stupid results in my vertical:shocked: but i've notice they do nothing for actual strength. because they are now the only lowerback exercises i do, (due to lack of weights) i've come to realise that my back stability isn't great.

so my question is, if i alternated between doing SLHE's lightning fast and doing them slower and more controlled (for strength and stability purposes), instead of only doing them fast would it decrease the effectiveness of doing them, as a vert increasing exercise?

[Ashtar]

If you're still able to do them as lightning fast with the same weight, probably not. If they do end up slowing you down, you would notice that and stop doing them slow. Wouldn't hurt to try.

[anfeyd]

Durr.

[pete_man_man]

You can try a slow eccentric, fast concentric. If you are worried about losing power, I would not do the concentric slow.

oh... looks like it google time...

edit: ah right i see what you mean. problem is that this exercise relies on having no resistance at all on the way down so when you reach the bottom you can do a dramatic, violent and sudden squeeze (heel kick technique) to drive your self back up (almost plyometric style). So basically there is no eccentric contraction.

so i think what i really mean is....

can i do the exercise as a strength exercise (with definite eccentric and concentric phases) and then do it plyometrically as i described above to increase the rate i can use that strength, while still maintaining the same kind of speed and power i was acheiving while not doing it at a strength exercise also??

my sentences are too long

[chicanerous]

There is an eccentric. The problem is the resistance is so small that it's not particularly taxing. Grab something heavy and lower with it on the eccentric slowly. Then drop it and accelerate through the concentric with the heel kick.

It's the rapid single leg extension not the stretch-shortening that is doing wonders for your vertical. (Unless I misremember the program.)

[anfeyd]

Neglect my post, my mind went awry.

What Chicanerous said.

[mac]

i dont mean to hijack your topic but i also have question. i just start SLHE also. the tutorial i read had the man laying on a flat bench parallel to the floor. the only thing i could find in my gym was a bench that tilts me upwards so my body is angled like this when i am bent down: /l

so pete, how long did it take for you to get results? i would like to touch rim in bball soon, and i am like 3 in away.

[chicanerous]

i dont mean to hijack your topic but i also have question. i just start SLHE also. the tutorial i read had the man laying on a flat bench parallel to the floor. the only thing i could find in my gym was a bench that tilts me upwards so my body is angled like this when i am bent down: /l

so pete, how long did it take for you to get results? i would like to touch rim in bball soon, and i am like 3 in away.
You need a horizontal one.

[pete_man_man]

i dont mean to hijack your topic but i also have question. i just start SLHE also. the tutorial i read had the man laying on a flat bench parallel to the floor. the only thing i could find in my gym was a bench that tilts me upwards so my body is angled like this when i am bent down: /l

so pete, how long did it take for you to get results? i would like to touch rim in bball soon, and i am like 3 in away.

i got an extra few inches in just a week. it all depends on HOW exactly you do it. I think it's just because i had neglected the back chain and doing SLHE just inervated it. i'm sure i'll see more real results if i keep at it, trying to get faster and more intense every time. make sure that is what you do too.

[-Pat-]

Yeah, your gains in such a short time period would have all been due to neurological changes. Keep at it though.

[mac]

damn, i dont think i have a place to do them. at my college, the gym is pretty nice, but they seem to be missing a ouple of things i need. for example: no squat rack, only a smith machine and i dont like those. :(

[anfeyd]

http://www.youtube.com/watch?v=HwmwPdhjfuk

[pete_man_man]

http://www.youtube.com/watch?v=HwmwPdhjfuk

omfg i can't imagine doing hyperextensions so slow.....