no glute-ham raise at my gym. what to use as a replacement

[SlavikHavik]

Any idea what sort of exercise, i could do instead, or how i could work up to doing these on the floor?

 

[spatts]

Do them on the floor.

Or use the lat pull down machine. Use the seat pad for your knees and the rollers for your feel.

You don't need a machine for this.

 

[SlavikHavik]

I must not be doing these right then.

Because the way im doing them it seems almost impossible to do them off the floor.
you keep your body straight, have someone hold your heels and then loweryouself (still straight) down onto the floor, then lift everything down to your knees (the fulcrum of this lift is the knees) back up.

is that right?

 

[spatts]

Yep. It is almost impossible. It's hard as hell. You may start with one, or only the negative.

 

[Mike_Rojas]

Don't feel bad, slavik - I can only do half a negative and my hams feel like I just did 5 sets of leg curls - ouch

 

[spatts]

Most people I see use GHR's wrong anyway. That's why they feel so easy.

 

[IronLion]

In college I used to put a mat or three down in front of the low row machine's bench (b/c it is bolted down) and try to lower myself as slow as possible on the way down. The use your arms to assist your start on the way up....these are awful but they work great

 

[spatts]

http://www.kvusa.com/wl/floorghr.htm

 

[Backlash]

Awesome link spatts - thanks!

 

[IronLion]

wait till you try them to say thanks...