Interesting way to do a Glute Ham Raise!

[coolcolj]

I was in the gym yesterday trying to find a betetr way to do a GHR, I've been hooking my feet under the spotting platforms on Bench Press benches, with a loaded bar to hold the bench down.
Then bingo...

Use a Lat Pulldown machine!

Kneel on the seat, hook your feet under the rollers, wher eyou kneee normally goes and GHR away!

Most people should be able to touch their hands on the floor to push of ( if you need it), otherwise stick a bench in front

 

[spatts]

You can do these on a floor with someone holding your ankles down too. There's a website with several different manual formats. I'll hunt it down. Personally, I use a glute ham raise, and a 44 pound plate.

 

[Skizac]

If you use a lat pulldown machine, MAKE SURE IT'S BOLTED TO THE FLOOR!! I did GHRs once in a gym I had never been to before, and the whole machine fell down on top of me.

 

[coolcolj]

weight stack not enough?


Well you could even use the lat pull down to assist you until you can do the full range of motion on your own!

 

[the People's Champ]

You can do these on a floor with someone holding your ankles down too. There's a website with several different manual formats. I'll hunt it down. Personally, I use a glute ham raise, and a 44 pound plate.

yeh. hook dat up.

 

[spatts]

You can do this with or without the "push-up" portion by just crossing your arms. I do this with a bb in the lowest hooks to suspend ankles, or you can have someone hold them down. At a gym, putting the smith machine in the lowest setting and then putting your knees on an aerobics bench or wooden lunge box accomplishes something similar. I usually need a band around my neck or an extra plate to hold, as this move doesn't "do much for me" alone. The sweatshirt off your back makes a nice mat.

 

[coolcolj]

I usually need a band around my neck or an extra plate to hold, as this move doesn't "do much for me" alone. The sweatshirt off your back makes a nice mat.

then maybe you need to do one legged GHR

 

[spatts]

Not any harder, just functions to torque my obliques.

 

[MarshallPenniford]

I don't really understand this move. If I lie flat on the ground, then lock my ankles under something, there is no way that I can reverse bend at the knees back to a kneeling position. What am I doing wrong?

 

[spatts]

Sure you can. It's ALOT harder than on a machine. You may want to start at the TOP of the movement and lower yourself until you feel strain and come back up...rather than starting at the bottom.

 

[coolcolj]

I don't really understand this move. If I lie flat on the ground, then lock my ankles under something, there is no way that I can reverse bend at the knees back to a kneeling position. What am I doing wrong?

that's cause like 99% of the human race you lack hamstring strength!

I can only one one full rep myself when fresh but I'm getting there!

Its best to start from the top, and try negative teh way down, keep your hands in front or else you'll fall flat on yoru face, then use your hands to help go back up.

Or do partials at the top and go lwoer as you get stronger.

This exercise will give you real hamstrings that no leg curl machine or deadlift will give you. This exercise along with romanian deadlifts ( more like a slightly bent leg SLDL) and squats are making my legs look like Throughbred Horse rear legs!

 

[spatts]

I agree on the RDL. I can do glute ham raises all day long with no problem, but if I superset those babies with pull throughs or RDLs.....DAMN! The GHR gives me a nice pre-fatigue on the RDL or pull through, and I can isolate SO much better that way.

 

[JOKER47]

I need to start doing these.

Joker

 

[coolcolj]

This is what a proper glute ham machine looks like

http://www.sportstrength.com/glute.htm

unfortunately my gym doesn't have one.
If you want to run fast and jump high then, you need to do this baby!

The proper machine has a plate behind your legs so you can push against it, so you glutes, hams and calves are all recruited together. For that reason, if you do it on the floor, try and butt your feet against a wall or solid object . You also need a round surface in front of your thigh to roll over

 

[latinus_spicticus]

You know...

A lot of people say that the GHR on the machines with the footplates are better than the "natural" GHRs. I bought a GHR machine because of this. 700 bucks and I can do an easy 15 reps on the machine, I barely feel the damn exercise, even when doing them with bars, plates, or bands, and my hammies are not as developed as they were when I was doing GHR without the bench (feet were just anchored under the power rack as shown in the above pic. The natural GHR is so much harder, too. I can only do 5-6 reps of the natural one. Makes me go hmmm...

 

[coolcolj]

The one of the floor is more or less a BW leg curl - sorta.

The russians used to do with a wall ladder and the Gym Horse. You pivot around the thigh rather than the knee, that way you work the Hams from both the hip and knee joint together, with the glute and gastrocs.

SOmeone said they do with their feet against the wall, held down by someone, and they kneel on a boxing bacg (the mslla ned) and rotate around the mid thigh on the bag.