Louie Simmons' Reverse Hyper Machine

Invention History

Louie Simmons invented the Reverse Hyper to answer the problems he faced after suffering a severe injury. Despite achieving an elite powerlifting total with no gear, in 1973, Louie broke his back at the L5-L3 and separated his SI joint (Sacroiliac joint). As a result of the injury, he was on crutches for 10 months, leaving him unable to lift weights and compete. Louie could not even complete a simple back raise to begin strengthening his lower back. At that moment, Louie analyzed the movement and decided to try it in reverse. He noticed performing the movement increased the blood flow to his lower back. This resulted in less sciatic pain and that is the birth of the Reverse Hyper.

The first Reverse Hyper was a wood platform made of 2x6’s in a rack that Louie would prop himself on top of. He would raise his legs backward and forward with 25 pound plates that were strapped in between his ankles using a carpenter's belt. This was the first time he was able to lower his legs past 90% again with no pain. After Louie performed the movement, he noticed it felt great and continued to rehab his back by himself. Just five years later in 1978, he was back to deadlifting over 700 lbs. at 198 lbs. of body weight (we’ll dive into what it does for prehab/rehab later on in this article).

In 1983, Louie Simmons broke his back again as he pushed the limits of his strength potential. A surgeon wanted to take out two discs, fuse his back and remove the bone spurs to fix his broken back. Louie refused surgery and began to rehab himself once again since he knew the Reverse Hyper had helped him in the past. The Reverse Hyper was instrumental for helping rehab Louie's back and increasing the strength all who used it. This was integral for the heights the Westside lifters achieved and the reason why the Reverse Hyper is used by so many across the world.

Why is the Reverse Hyper important?

The Reverse Hyper is a highly beneficial piece of equipment for athletes. It doesn’t matter if you are a pro or weekend athlete, as spine health is one of the most important things to consider. For the fighter that has a stronger erector muscle from throwing punches out of his dominant stance, or the person that spends hours seated at a desk, we all want to avoid lower back pain. The Reverse Hyper helps for strength training, prehab, rehab and to strengthen the posterior chain for increased athletic performance.

What separates the Reverse Hyper apart from other pieces of equipment:

• It allows the lifter to train the lower back daily, which no other piece can do. 
  
  
• You can use it for strength with heavy weight for lower reps. 
  
  
• For more volume and restoration you can go light/moderate weight for higher reps. 
  
  
• It allows the user to relax and lengthen the psoas, while also strengthening its antagonist muscles at the same time.
  
  
• It combines traction with muscle contraction.
  
  
• Athletes can use it as prehab for the lower back and strengthen the
  muscles they need for increased performance. 

Why the Reverse Hyper Works

In a recent study, they compared the muscle activation of the erector spinae, gluteus maximus, and biceps femoris between the Reverse Hyper and a hyper extension machine. The results showed that they saw greater peak EMG muscle activation compared to the hyper extension in all muscles tested. This shows that it can bring forth a greater increase in the strength of the posterior chain muscles (Cuthbert et al., 2021). 

The movement the Reverse Hyper creates within the lumbar spine works the muscles, joints and soft tissue structures. By stretching and strengthening these soft tissue structures, it promotes circulation. This circulation is caused by the movement of the lumbar spinal joints through the psoas movement, which significantly effects and improves the nutrient supply to the intervertebral disc. 

How to use The Reverse Hyper

Louie Simmons stated, “Spending hours sitting or standing at home, work and school can place significant pressure and torsion on our lumbar spine leading to daily discomfort”. The Reverse Hyper is for anyone who wants to be free of or mitigate lower back pain. Lower back pain is too common of an issue with over 72 million people suffering from chronic lower back pain (Anson, 2022). 

For athletes, it is crucial to have a strong and injury-free lower back not only for strength and conditioning but for increased sports performance. In one study on collegiate football, there was a relatively high rate of lumbar back injuries estimating a total of 7,076 back injuries from the 2009 through 2014 academic years of which most were new injuries (Makovicka et al., 2019). When an athlete experiences lower back pain it can cause the body to compensate during movement. This may result in missed sports practice leading to less time with the team working on sports skills or even worse, a severe injury.  

The Reverse Hyper doesn’t take much square footage and is a great piece to add in more ways to perform the exercises it’s not designed for. When using the Reverse Hyper for these exercises you want to control the movement and not use the momentum of the pendulum to perform the reps for you. 

Warmups

• TKEs- This is a warm up exercise to activate the quads. To perform this, you’d place the strap on one leg, so it is behind the knee with the leg bent. You will straighten the leg by pushing the heel to the floor and return to the bent knee position.

Lower body

• Pull Through- This exercise is commonly performed with bands but is performed by standing facing away from the machine. You’ll reach in between your legs to grab the strap and perform the pull-through as you push the hips forward squeezing the glutes. 
  
  
• Leg curl- Lying on the floor belly down with the knee bent, place the strap behind the lower portion of the calf and perform a strict hamstring curl.
  
  
• Leg Extension- Sitting on top of the Reverse hyper, place the strap on top of the ankles/shoes and extend the knee. With this exercise try to avoid the toes pointing down and losing tension in the strap as it may fall off.
  
  
• Glute kickback- Start in the quadruped position. To perform the movement, place the bottom of the foot against the pendulum and extend the heel back and up squeezing the glutes. 

Upper body

• Rows- You can perform one-arm or two-arm rows by putting a strap through the Reverse Hyper Strap and pulling it to you either bent over or in an athletic stance. 
  
  
•  Tricep Extension- To perform the tricep extension you would lay on your back and reach the arms back to grab the strap. As you pull the strap forward you would extend the arms up squeezing the triceps. 
  
  
• Upright row/shrug- To perform this you would slide a strap through the Reverse Hyper strap and stand in a quarter squat. Bring the arms up and back as you squeeze the muscle of the upper back and shoulders.

As you can see the amounts of exercises are endless with the Reverse Hyper. When performing these movements make sure you control the eccentric portion to avoid using the momentum to raise the weight. 

Avoiding & Correcting Mistakes

When using the Reverse Hyper for its intended purpose there are a few tips to aid you so you may get the most out of your Reverse Hyper. These three main tips will not only help ensure you’re getting the most out of the Reverse Hyper but also ensure that you are performing the movement safely and correctly.

1. The most common issue from those who say “Reverse Hypers don’t work” stems from those who are new to the machine. The standard guideline at Westside for the Reverse Hyper is to use it for 4 sets of 10 with 50% of your max squat on Max Effort Day. For Dynamic Effort Day, you can start with 4 sets of 20 with around 25% of your squat max. While these guidelines exist for our athletes you must know they are general guidelines. Someone new to the Reverse Hyper may not have the strength to perform the reps correctly at the percentages we use. If you are new to the movement, you can take the time to overload it but make sure you are performing the reps correctly. 
   
   
2. The most common error when performing reps on the Reverse Hyper is dropping the weight forward. One thing to look for is if the strap is coming loose as they transition from concentric to eccentric action. You need to control the weight which will also aid in increased eccentric strength.
   
   
3. Another common error is if you can see the plates in front of you. When lowering the weight on the Reverse Hyper you will get traction out of it, but you don’t want to exaggerate it with a drastic pull of the spine. You also want to contract the muscles as you reverse the legs up instead of using momentum as the primary mover since it can cause a tweaked back due to no muscular protection.

Where to Buy

If you are thinking of getting a Reverse Hyper, then you should go to the Rogue website and check out the Scout Hyper. This is a great first option for daily prehab to mitigate or avoid low back pain. If you're looking for one of the other models, then try the used market as you might get lucky and find one.

The complete Westside Barbell Reverse Hyper lineup is available on the Rogue Fitness website.

Click Here to View

Types of Reverse Hyper Machines

The Reverse Hyper models may look very similar but there are some key benefits specific models offer. The typical measurements for a Reverse Hyper are 51’ in height, 45’ in width and 49” in depth and can weigh 300+ lbs. For the ones with tilting table tops, you can place more emphasis on the lower back and erectors, while still recruiting the glutes, hamstrings, and abdominals. To do this, tilt the back of the tabletop closest to you in the up position so the lower back is higher. If you tilt the front end up, you will place a greater focus on the glutes and hamstrings. Some Reverse Hypers come with a foot roller attachment as well as straps. If you want to focus more on the glutes and hamstrings, then select the straps. If you want a greater emphasis on the lower back, then use the rollers. Here are some of the key differences between the models. 

Scout Reverse Hyper

The Westside Barbell Scout Hyper sold by Rogue fitness was Louie's answer for common people, not just pro sports gyms, to be able to use the equipment. He developed it to be foldable, and easily stored for those limited on space (e.g., a garage gym or office space), for younger athletes, and for those new to the Reverse Hyper. You can use it in an office setting, a home or garage gym, and even for light clinical use. The dimensions are 38” in length, 32” in width including the pop pins, and 43.5” in height to the top of the pad unfolded. 

The Scout Hyper is very similar to the other models in which the exercise variations are near endless. The price difference and mobility are two of the best benefits of the Scout Hyper. One must remember that accommodation occurs when there is a decrease in the response of a biological object to a continued stimulus (Zatsiorsky et al., 2021). If you are new to the movement then you will see an increase in your ability to perform the reps as you progress. To avoid accommodation, here are a few different ways to customize the use of it for your training.  

• For daily use, you can perform 3-5 sets x 15 reps to provide safe traction, and pressure/tension relief in the low back. 
  
  
• Single Leg Reverse Hypers in which you have one leg in the strap and one off to the side. 
  
  
• Static Reverse Hypers where you pause squeezing the hamstrings and glutes.
  
  
• Reverse Hypers with a foam roller in between the legs as you squeeze into it while squeezing the hamstrings and glutes. 
  
  
• Higher Rep Reverse Hypers performing sets of 30-50 reps

Ultra-Supreme Reverse Hyper 

The Ultra Supreme Reverse Hyper is a great standard hyper that is used with heavy or lightweight. The tabletop can tilt up or down and can use the foot rollers or the strap. This is the standard entry -level Reverse Hyper for commercial gyms. 

• Dimensions: 51″ H x 45″ W x 49″ D
• Weight: 338Lbs
• Black Upholstery is Standard

Features 

• 3-position Tilt Adjustable Top
• Use with Rollers or Straps (Included)
• Straight Pendulum
• Heavy gauge steel frame
• Steel-shot blasted for maximum powder coat adhesion
• 4-step electrostatic powder coat process
• Custom color options available
• Pop pin adjustments & laser numbering systems (on applicable machines)
• UHMW plastic protects wear surfaces (on applicable machines)
• Made in USA

Dual Pendulum Reverse Hyper

Dual Pendulum Reverse Hyper offers more benefits as each leg can move separately from the other. By placing the pin in on the pendulum, it acts just as the ultra-supreme where both legs would move together. This machine also has an adjustable tabletop and can use a strap or foot rollers. So, it’s sort of a two-in-one. 

• Dimensions: 51″ H x 45″ W x 49″ D
• Weight: 358Lbs

Features 

• 3-position Tilt Adjustable Top
• Use with Rollers or Straps (Included)
• Straight Pendulum
• Heavy gauge steel frame
• Steel-shot blasted for maximum powder coat adhesion
• 4-step electrostatic powder coat process
• Custom color options available
• Pop pin adjustments & laser numbering systems (on applicable machines)
• UHMW plastic protects wear surfaces (on applicable machines)
• Made in USA

Bent Pendulum Reverse Hyper 

Louie built the Bent Pendulum Reverse Hyper to provide more eccentric momentum on the return thus providing a greater stretch of the posterior chain muscles. This offers greater traction and uses lighter weights than the other Reverse Hypers. Don’t mistake the lighter weight for easier because the weight is behind the legs, unlike the other models. The tablet top on this machine can tilt up or down and does not use a strap.

• Dimensions: 51″ H x 45″ W x 49″ D
• Weight: 336lbs
• Black Upholstery is Standard

Features

• 3-position Tilt Adjustable Top
• Bent Pendulum
• Heavy gauge steel frame
• Steel-shot blasted for maximum powder coat adhesion
• 4-step electrostatic powder coat process
• Custom color options available
• Pop pin adjustments & laser numbering systems (on applicable machines)
• UHMW plastic protects wear surfaces (on applicable machines)
• Made in USA
  

The White Whale

The white whale is the famous chain hyper, and is modified for those strong enough to use it. What makes this older model Reverse Hyper so special? It has a sideways bar as a handle (instead of the newer styles that are vertical and separate for each hand), it doesn't have a regular pendulum arm but instead, a chain, and also has 400 lbs. welded to it. This Reverse Hyper requires the strength to get it moving and also to control it. You have to control it to avoid the chain from swaying in one direction or the other or even both. 

Benefits and Risks

By adding the Reverse Hyper into your training routine, you could benefit greatly from a therapeutic (prehab/rehab) perspective as well from a performance standpoint. When you're performing the Reverse Hyper it allows you to focus on the paraspinal muscles, lower lumbar spine, and glute muscles, while providing traction to the lumbar spine and posterior hip. The Reverse Hyper can also assist with full tractioning of the spine, stretching tight paraspinal muscles, and can help rehab pinched nerves in the posterior chain. Since the discs are avascular, the process of diffusion can occur allowing you to flush nutrients out and fresh nutrients in. 

As with all pieces of equipment, the reverse hyper does come with cautionary concerns. If your spine can not segment properly then that's an internal issue of the spine. If the Reverse Hyper doesn’t work or feels pain, then you can usually see them performing it so fast that the machine rocks while exceeding the capacity for the spine to go into flexion/extension. To mitigate this, you should control the eccentric phase as the legs go under you and not raise the legs so high that you go into hyper extension.

Another benefit of the Reverse Hyper is that as you lay on the tabletop, you also raise your Intra-abdominal Pressure (I.A.P). This is great as it aids in reducing pressure on the discs and well as increases disc hydration.

Maintenance/Upkeep

For maintenance and upkeep, the reverse hyper has some grease points that are recommended to be checked every year. It’s also recommended to check any nuts or bolts to ensure they are still tight. . The daily upkeep performed is simply just wiping the tabletop and handles down with disinfectant. If the plates squeak loudly throughout the movement, you can spray the sleeve with a silicone lubricant and then spin the plates to avoid the noise.

Conclusion

Westside Barbell Reverse Hyper is the original and sets the standard for all others. Louie Simmons invented them and continued to make improvements creating the different models to better help his athletes and others avoid his pain. The Reverse Hyper is used for prehab, and rehab, to strengthen the lower back and perform many other exercise variations on it to avoid accommodation. In using the Reverse Hyper you can help bulletproof your spine by tractioning out the spine while adding tons of volume. If you are still on the fence about buying one or have any questions, then feel free to reach out for some more guidance.

Further Reading/Listening

• Back Restoration
• Low Back Pain Syndrome Podcast - Episode 30
• Equipment Education - Dual Pendulum Reverse Hyper

References

Anson, P. (2022, August 11). Over 72 million Americans suffer chronic low back pain. Pain News Network. Retrieved January 11, 2023, from https://www.painnewsnetwork.org/stories/2022/8/11/over-72-million-americans-suffer-chronic-low-back-pain

Cuthbert, M., Ripley, N. J., Suchomel, T. J., Alejo, R., McMahon, J. J., & Comfort, P. (2021). Electromyographical differences between the hyperextension and reverse-hyperextension. Journal of Strength and Conditioning Research, 35(6), 1477–1483. https://doi.org/10.1519/jsc.0000000000004049

 Makovicka, J. L., Patel, K. A., Deckey, D. G., Hassebrock, J. D., Chung, A. S., Tummala, S. V., Hydrick, T. C., Gulbrandsen, M., Hartigan, D. E., & Chhabra, A. (2019). Lower Back Injuries in National Collegiate Athletic Association Football Players: A 5-Season Epidemiological Study. Orthopaedic journal of sports medicine, 7(6), 2325967119852625. https://doi.org/10.1177/2325967119852625

Zatsiorsky, V. M., Kraemer, W. J., & Fry, A. C. (2021). Science and practice of strength training. Human Kinetics.