{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Hyper Y W Combo",
      "kind": "common"
    },
    {
      "text": "Hyperextension Y-W Combo",
      "kind": "common"
    },
    {
      "text": "Back Extension Y-W Raise",
      "kind": "common"
    },
    {
      "text": "GHD Y-W Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "erector-spinae",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression",
          "upward-rotation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "abduction",
          "external-rotation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "hinge",
      "horizontal-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "mixed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-plate",
      "dumbbell"
    ],
    "required": [
      [
        "roman-chair",
        "ghd",
        "stability-ball"
      ]
    ]
  },
  "external_ids": {
    "wger": "1487"
  },
  "id": "oec:back-extension-y-w-combo",
  "instructions": {
    "setup": [
      "Lock your feet securely into a Roman chair, 45-degree hyperextension apparatus, or GHD with your hips resting against the pad.",
      "Hinge forward at the hips to lower your torso toward the floor.",
      "Optionally hold a very light weight plate or micro dumbbell in each hand."
    ],
    "steps": [
      "Contract your glutes and hamstrings to extend your hips, raising your torso until your body forms a straight line from heels to head.",
      "As you reach the top of the extension, pull your elbows back and externally rotate your shoulders to form a 'W' shape with your arms, pinching your shoulder blades together.",
      "Lower your arms and hinge at the hips under control back to the starting bottom position.",
      "On the subsequent repetition, extend your torso to neutral and raise your straight arms overhead at roughly a 45-degree angle into a 'Y' shape with thumbs pointed toward the ceiling.",
      "Lower under control and continue alternating between the W and Y patterns for the desired repetitions."
    ],
    "breathing": "Inhale as you hinge down into the bottom position; exhale steadily as you extend your trunk and raise your arms into either the W or Y position.",
    "cues": [
      "Glutes tight at the top.",
      "Thumbs to the sky on the Y.",
      "Squeeze shoulder blades down and back on the W.",
      "Do not arch into hyperextension."
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lumbar spine at the top of the hip hinge.",
        "correction": "Stop when your body reaches a neutral straight alignment from shoulders to heels, relying on glute contraction rather than lower-back arching."
      },
      {
        "fault": "Using excessively heavy weights that degrade arm path mechanics.",
        "correction": "Use light micro plates or just bodyweight to ensure pure rotator cuff and mid/lower trapezius recruitment without shrugging."
      },
      {
        "fault": "Shrugging the upper traps toward the ears during the Y raise.",
        "correction": "Depress the shoulder blades down away from the ears and focus on activating the lower trapezius."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the ankle pads are securely positioned and locked before initiating the movement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 2,
      "kind": "bodyweight-plus-external"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "load",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Back Extension Y-W Combo",
  "previous_ids": [
    "oec:hyper-y-w-combo"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Hyper Y W Combo",
        "url": "https://wger.de/en/exercise/1487/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Moffi"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:back-extension"
    },
    {
      "type": "progression-of",
      "target": "oec:back-extension"
    },
    {
      "type": "progression-of",
      "target": "oec:prone-ytw-raise"
    }
  ],
  "setup": {
    "load_position": "at-sides",
    "position": "prone",
    "range": "full"
  },
  "status": "active",
  "summary": "A compound movement combining a trunk extension on a hyperextension bench or GHD with alternating Y and W arm raises to strengthen the posterior chain and upper-back stabilizers."
}