Glute Ham Raises with a bench and rack...

[Mengy]

For months I did GHR’s off the floor, with a mat under my knees and using a heavy barbell to keep my feet down. This is awkward for me though, the bar keeps moving, I can’t straighten out my toes, and I wanted another way to do them. I was going to make a little GHR bench myself when I decided to experiment a little, and I found a great way to do them using nothing but my cage, bench, squat box, and preacher pad.

This is how I set it up: I place the flat bench alongside the cage, one side of my cage has plenty of floor space. Then I place the safety pin just high enough in the rack holes that it is a little above the bench. The idea is to kneel on the bench and place my feet under the safety bar (this holds them down) with my back facing the side of the cage. I put the preacher pad under the bar and over my ankles, I don’t need this but it makes it feel better. The squat box goes a few feet away from the bench in front of me, when I lower myself to the floor (which is too far away to use to push off) I use the box to push off with. The box is a little lower than the bench, so this works perfectly. I’ve also done it using a swiss ball to push off of, that works too.

If anyone doesn’t get it I could try to get a pic of my setup online.

 

[Backlash]

Sounds good. I might try this in my commerical gym That'll get the weird looks going.

 

[PlatnumKowboy]

On my bench theres the pads you hook your legs on to do leg curls or leg extentions. While I do neither of these I do hook my feet under the top on to do GHR.
When I started off I used a jumpstrech band hooked on my feet and around my shoulder the way ladies carry a purse to help me get up, but now I dont need the bands and I even use two ankle weights hooked together and hook them around my neck. Definately a humbling movement.

 

[Zander1983]

Here's me doing them with my feet hooked under a lounge:

http://members.optushome.com.au/bsanti/GHR.WMV

 

[coolcolj]

I've done that too at the gym - using rack as per your situation, but rebook steps instead of a bench, so it's lower

but now I just use the incline situp unit, feet udner the pads and faicng the opposite direction, better in some ways because of the greater ROM due to the incline.