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GHR Alternatives?

KOArtist

KOArtist

New member
Just wondering what the hell people do if they dont have a GluteHamRaise machine, or even someone to grab their ankles for some "natural" GHR's. Youre basically shit outta luck unless you have a training partner or hundreds of dollars to buy one?? My gym seems to have plenty of equipment but no GHR machine. Do very many gyms even have these?? Can I get away w/ just doing good mornings and hypers??(no reverse hyper machine either)
 
You can use a lat pull down machine, or anchor your feet under a smith machine bar, or use a slant board (for abs) and just lay on your stomach, you can use a stability ball and dumbell, you can stack the weight so high on a prone leg curl that you can't lift it and it acts as a device to hold your feet in place....
 
I actually tried that very last one (leg curls w/ the weight maxed out) the other day. Just didnt seem to quite work right, but Ill try again. For the lat pull down machine, you just mean use the seat and "knee stoppers" as a sort of make shift GHR machine, correct? I actually have a stability ball and DB's at home, but Im failing to see how that works, can u explain that one a little more for me? Thanks
 
I meant barbell, sorry. You can back a stability ball up to a barbell, hold it in place with some plates on the floor, and do them from there. This is a good one for slow eccentrics though. It's a lot of BS to go through for a GHR. Almost easier just to do it from the floor. lol
 
I have make a ghetto contraption to do them. First I wedge my feet under our bench press. Then I take 2 small pads and place one on top of achilles with a towel on top of those. If I don't do that then my feet have inches of room to move about. It takes quite an effort. You should see me when I do floor presses in the cage ahah.
 
You can also set the pins real low on the power rack and hook your feet under the bar.
 
spatts said:
You can use a lat pull down machine, or anchor your feet under a smith machine bar, or use a slant board (for abs) and just lay on your stomach, you can use a stability ball and dumbell, you can stack the weight so high on a prone leg curl that you can't lift it and it acts as a device to hold your feet in place....
Click to expand...

Stop it! Just stop it already!

Damn. Now I have NO excuse.
 
spatts said:
You can use a lat pull down machine, or anchor your feet under a smith machine bar, or use a slant board (for abs) and just lay on your stomach, you can use a stability ball and dumbell, you can stack the weight so high on a prone leg curl that you can't lift it and it acts as a device to hold your feet in place....
Click to expand...

You're a genius...

I started doing them on an incline situp bench. It works fairly well.
 
GHR machine just adds a back extension to the version on the floor.

do the floor version and single leg back extensions and you get a better effect :)
 
I'm still confused. I don't do anything like a back extension when I do a GHR. I suppose if you lean forward you can USE the machine to do an extension, but that's not how you should do a GHR.

...unless I'm misunderstanding what you're saying.
 
The first part of the GHR move is a back extension

ghbrMovie.gif
 
slobberknocker said:
You can also set the pins real low on the power rack and hook your feet under the bar.
Click to expand...

thats what i do..hook a band on the bar and around your shoulders for assistance
 
That's just two movements combined into one CCJ. A normal GHR doesn't involve a back extension.
 
That's a full GHR - that's how it was done back in the days when the Russians invented the exercise - when done like that it mimicks the way the posterior chain works when sprinting.
 
OK, I see what you're saying but you said that 'the machine adds the extension, why not just do it from the floor,' and all I'm saying is that you don't have to do the back extension part on the machine just because it's available. You can do it like this:

http://www.asylum-strength.com/videos/ghrcompare.mpg

Personally, I think these are a lot harder than the floor, with the exception of knee stress on the floor. On the machine I can jack up the back of it and make all kinds of variations I can't do on the floor.
 
Not about hardness, its wether you get benefits or not :)

sprinters do em to reduce ham pulls, the eccentric from teh floor version does that nicely.

I do mine on an incline situp board this way I get a fuller ROM from the angle.
 
Right, and I agree with that. My point is you can do them full, quarter, half, slow eccentric, eleveted, etc....with a machine. On the floor, you can't.
 
you can when you get stronger :)
I know someone who does em from the floor weighted!

Basicly when you start doing them you do partial reps at the top and as you get stronger you go lower.

The other way is to fight the eccentric and then explode back up using your hands and fire the hams. This way can be tough. Better to just drop down and do a plyo pushup and explode up with hams firing. This way you get 2 benefits in one, plyo for upper body push muscles and hamstring explosion.
 
You're not getting my point, and that's ok. When you can elevate the floor, let me know.

My point wasn't that the machine is the only way to do it, my point was that your comment about not using a machine because it adds a back extension is a little misleading. You don't have to do that extension...so the point is lost.
 
Fine, but that is still $250 for a cumbersome machine that needs a lot of space. FLoor is free and you can do it anywhere you want
 
not all GHr are the same, even a small shift in the pad can make a difference

there was big discussion of GHR units at dr squat

Shawn Michael
Guest Home GHR
Tuesday, November 4, 2003 2:20 PM

I bought one of those and if you have used tates, it is MUCH better you have to try them side by side to see the difference.....with tates, you get stress on the hams all the way to the top.....the subtle design change is what makes all the difference IMHO. Promaxima stuff is really well made and a great value, but I think the design on the GHR is a bit off if you try docs or tates
Click to expand...
 
AUGH!

10....9....8....7.....6.....5.....


Revex, you are right. It takes up 3 square feet and costs money.

This has nothing to do with the fact that you don't have to do a back extention when doing them on a machine.
 
CCJ, I have used the cheaper one I sent the link for, and I have not only used Tate's newest model, but all three of the variations at Westside, and the ones at Nazareth. We own the original model Tate made...and they all worked about the same for me. :)

I will add the exception that Tate's wide barrel/foot plate model lets me do them with a wide stance, but I'm not sure I like it better in terms of hamstring recruitment.
 
I got a question about doing GHR's on a situp board. When my knees are on the board and I descend, it feels like it's separating my kneecap if you know what I'm saying. Then when I get up off the bench, my knees hurt. What should I do? Just put a towel under my knee, or is there some way to position my knees so it doesn't "pull."
 
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