Training Technique of the Week: Stability Ball Reverse Hypers

Updated: February 1, 2012

By Scott Goodpaster

Stability Ball Reverse Hypers are excellent for developing core extension. Good core extension strength is necessary to keep the lower back and hamstrings healthy and strong.

At Cincinnati Functional Fitness we put a lot of focus on strengthening our wrestlers’ posterior strength. By strengthening the low back, glutes, and hamstrings, this will help any wrestler optimally perform a double leg pick up and to decelerate any shot you take on your opponent.

  • • Wrestler Mark Kimbrell places a stability ball under his hips and secures his elbows on the ground.
  • • Make sure to maintain a neutral cervical spine.
  • • Slowly lift your legs while maintaining straight alignment.  Lift legs until the body is straight.
  • • Do not allow the shoulders to rock back and forth.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)