Hockey Playa said:
im confused what u mean by THRUST haha, i just cant picture what u mean, u lower your upper torse, than raise, to full extension...i dont see how your hips can thrust, do u have a better video or slides show to depict?
Also you know the video u posted originally i dont know why the guys legs are so high?? the one at my gym my body is in a 'V' Shape if u know what i mean...
It'll be a while before I can post a video.
Even though your hips are pressed against the cushins, at the bottom of the movement, you can still 'push' your hips forward into the cushins. When you push the hips forward like that, it creates momemtum that forces your upper torso upwards. Instead of just raising your upper torse, think about simultaneously pushing your hips forward and your upper torse goes backwards. Since your hips are against the cushins, instead of your hips going forwards, your upper torso will just go backwards more.
Think about it. Stand up still. Now thrust your hips forwards. Your legs and upper body will be around the same position, but your hips will be forward (it will be in front of your upperbody, not in the same vertical line as your upperbody and feet). Now do that, but with your hips against floor (you are now lying down, on your front). When you do thrust forwards, your hips will be in the same potision, but your upper body will behind(above) the rest of your body. Its cuz when you thrust, your hips want to be in front(below) of your upper body, but since your hips can't go forward (the floor gets in the way), your upperbody goes backwards (so that your hips can be in front of your upper body).
Now apply this concept to the santosh hyperextension (I'll name this exersice after myself). Don't only 'use' your upper body momentum to come up. After all, the target of this exersice is the lower body. Thrust/Push your hips into the cushin. Since your hips have no where to go, this momentum will be transfered to your upper body, and your upper body will go back (upwards).
Doing the exersice this way, not only will you recruit more muscels, you also recruit more target muscels. You can also lift heavier since you are using more muscels.
Last, this way makes it easeir to keep perfect form (keeping the arche in your lower back; keeping the spine straight and only bending at the hips).
