GHRs & Reverse Hypers: How To?

[Anthrax Invasion]

Alright, I just wanted to know if someone could clear up the proper way to do these two exercises.

First, the reverse hyper: I know your legs hang, you bring them up behind you and form a line with your body. Then you let them come back down to a hang. Here is where I get confused. When I spoke to Louie on the phone (and also read some stuff online awhile back) I could've swore I recall him saying you need to let it swing your feet under the device and under your face, basically, you it rounds your lower back. This sounds dangerous to me, but he insisted it helped blood pool into the area or some such. Do you let it swing your legs under that far, or do you just let your legs drop until your body forms a 90 degree angle, and stop there?

Second, GHRs: Similar situation to the above. I know you start either in a straight line outward and raise yourself up (again, forming something like a 90 degree angle), or start AT the 90 degree angle and slowly lower yourself down to a straight line. Now with this exercise, do you let your body form that straight line on the descent, and then continue and go all the way down so you're forming a 90 degree angle the other way, with your head pointing towards the floor?

Sorry if this is confusing, but for those who know the exercises, it should be easy to follow me. Help is appreciated, as always.

 

[Anthrax Invasion]

Also, which would you choose, and why?:

R. Hyper:
http://www.flexcart.com/members/eli...rchPhrase=reverse+hyper&search=Search+Catalog

GHR:
http://www.flexcart.com/members/eli...hPhrase=glute+ham+raise&search=Search+Catalog

 

[Jim Ouini]

Funny, I just got a cheap GHR from NY barbell. It just arrived today but I still have to assemble it. I think my home gym is pretty much complete now

Now I just need to know how to implement them into my routine. I think I can do RH's on it too, using a band for resistance.

Here's an article on GHR's from EliteFTS, if you haven't seen it already

http://www.elitefts.com/documents/pumping_the_posterior.htm

 

[Protobuilder]

Holy crap. Are you rich? LoL I'd buy the GHR and build a RH for my power rack (which I did. It's a board. You lay on it. LoL).

I don't know how to do either exercise "properly" but I don't see that much difference on the RH between just going till your legs hang loose below you vs. bringing them all the way up to your face. Either will work, right? One may be better but by how much? I wouldn't skip doing 'em just b/c I couldn't get the complete, 100%, ROM.

 

[Anthrax Invasion]

Hmm, do they have one of those for R. Hypers?

I decided to get the deluxe GHR when I actually purchase one. It has hooks for bands, and will be just right for me. Even light bands will add a good deal of tension with these. I can also hold plates or DBs in front of me or behind my head for more resistance. I'm sure I can make these as tough as heavy RDLs or DLs.

 

[Protobuilder]

GHRs are tough enough on their own. LoL

 

[Jim Ouini]

That's how I do them too, proto.

And no, I'm not rich, probably just the fact that I'm old I usually don't blow this kind of money, just that I got a little bonus from work and thought I'd treat myself.

 

[Anthrax Invasion]

Holy crap. Are you rich? LoL I'd buy the GHR and build a RH for my power rack (which I did. It's a board. You lay on it. LoL).

I don't know how to do either exercise "properly" but I don't see that much difference on the RH between just going till your legs hang loose below you vs. bringing them all the way up to your face. Either will work, right? One may be better but by how much? I wouldn't skip doing 'em just b/c I couldn't get the complete, 100%, ROM.

Rich? Far from. I have a good job, with a nice income, but I need to be saving and investing now. I do have some money to spare, but this is more a pipedream for now. I can shell out money, but I'd rather wait - my training is taking a bit of a back seat for the time being.

I have a makeshift RH too, but it's not the same. You can't load it up heavily like you can with the real thing. I was going to build my own, but I need to find the dimensions of the device and then buy the steel to build it. My uncle or someone in my family will help me if I go that route.

The GHR though...just seems better to buy that. I have a model to build my RH after, someone else who built their own gave me the idea here:

http://forums.1fast400.com/?showtopic=25351

So that doesn't look like a huge issue.

And regarding the ROM - I could see swinging under your face being harmful in some way, and I'd be afraid of that. Still, I can try both once (if) I get the actual RH.

No opinion on which model is better for the RH?

 

[Jim Ouini]

Hmm, do they have one of those for R. Hypers?

http://www.newyorkbarbells.com/82651.html



EDIT: Oh I thought you were talking to me about the richness. NM.

 

[Anthrax Invasion]

http://www.newyorkbarbells.com/82651.html



EDIT: Oh I thought you were talking to me about the richness. NM.

Maybe he was, I have no idea.

Good link, cheaper than the elitefts RH. This one doesn't let your feet swing under you though. I wish I could fucking try these things out.

 

[Anthrax Invasion]

http://www.geocities.com/fightraining/reversehyrevised.htm

Alright, so I need one that lets my legs swing - that's what I was thinking of. Needs to be heavy enough to cause that motion normally.

 

[Anthrax Invasion]

http://www.westside-barbell.com/louies_equipment_line.htm

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=679

Take a look near the bottom of the first link. Ham Glute Machine (i.e., GHR), and the 2nd, which is the GHR I was gonna order from Elite FTS.

Now, if I order, I wanna get both devices from one place. Louie can give me a discount (not sure how much, gotta call him again), so his place seems like the smart choice. Now, do you guys see any difference in the 2 GHRs? The Elite FTS one has the hooks for bands in front, I don't see Louie's with that.

The other thing is the reverse hyper choice. I'm probably gonna go with the standard, and if I do, the one on Louie's website. Look near the bottom, you'll see three of 'em. The standard holds 250 lbs. total, doesn't say how much the others hold.

At first I was gonna say "fuck that", but it says it's good for people who squat up to 550 lbs. 'course, that's likely a PL squat, so I might already be over the mark if you "convert it" to ATF oly squats. I'm not sure if I wanna get the standard, 'cause I dunno if 250 lbs. will be enough in the long haul. I guess I could always find a way to put more weight onto it or something.

Any comments or opinions guys? I'm bored and lonely at 3 AM.

 

[Protobuilder]

http://www.newyorkbarbells.com/82651.html

Whatever you do, don't buy that one. It gives you a lazy eye apparently.

 

[Anthrax Invasion]

Whatever you do, don't buy that one. It gives you a lazy eye apparently.

It also doesn't allow the legs to swing forward like a real R. Hyper's supposed to.

 

[Jim Ouini]

Finally got mine assembled - it shipped without directions so I had to use my superior spatial ability to put it together

Anyways, I tried a couple GHR's but I don't think I had the spacing right, I think you're supposed to dig your knees into the pad from that article I linked to above. Still, I can tell it'll fry one's hammies, I'll be doing these weighted soon enough.

Then switched to RH's but the handles on the footpad didn't seem that sturdy so I gave up after a few. I think I can get a good swing going but I'll be using bands so not sure I'll get the effect.

Last I tried some situps but quickly lost faith in my assembling ability and hopped off after a coupla 3.

Overall, it's a decent piece of equipment for the price, my gym's all set for now.