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

[argent]

yes, great link

 

[spatts]

I think it's just as easy to make sure someone's holding your ankles.

 

[blinddeafmute]

That looks hard as hell.

Looks to me like most of the focus is on the negative to gain strength? Am I correct about this?

I seriously doubt I could pull myself off of the floor without any pushoff from my arms.

 

[spatts]

You will build up to it. I promise. At first it almost seems like you're doing push ups. I think you will be surprised how quickly you pregress. Because it's alot of negative at first, you will be ripping the muscles something fierce. Be sure to let them heal, and I would advise NOT going to failure. Let yourself completely recover before you do it again, and since you're not going to failure, hopefuly that won't be too long.

You can also start these out as static contractions to get used to it.

 

[SlavikHavik]

oh shit... i think i pushed my buddy too hard then. Hes totally new to lifting (this was literally his second day in). I couldnt wrokout cause of my concusion. but i had him do GHR's, just the negatives on the floor. 10 reps, with a four second negative. for one set, then 5 reps on the next set. he was dying. i think it was probably too much

 

[spatts]

Look on the bright side, he won't be able to kick your ass for that for WEEKS!

 

[SlavikHavik]

 

[DrBones]

Anybody else find these put a lot of strain on the knees?

 

[spatts]

Anybody else find these put a lot of strain on the knees?

Yeah....

MUST

HAVE

PADDING


Ouch...

 

[coolcolj]

Anybody else find these put a lot of strain on the knees?

Umm put a rolled towel or something udner your shins so your knees never touch the ground..