Please Scroll Down to See Forums Below
no glute-ham raise at my gym. what to use as a replacement
- Thread starter SlavikHavik
- Start date
Yeah, they're brutal off the floor. When you lower yourself and try to resist or accentuate the negative if feels like thousands of needles in the hammies or that they are actually being torn. I still can't do one complete rep. My friend has a real glute/ham raise machine and I must say it is very humbling. I prefer the machine since the floor version doesn't seem to really hit my glutes since there is supposed to be no movement at the hip joint. I think of the floor version as a reverse leg curl so to speak. If anyone has used both, which one do you like better and why. I like the machine version better because you get the calves firing from the toe press and then you get the hamstrings and glutes firing just like a sprinter coming out of the block and I also think it would be an excellent assistance exercise for the squat and deadlift.
Curious George
New member
I posted this on www.anabolicfitness.net a while back.
I am a bodybuilder, but have a flirted a bit with Powerlifting (WSB) this last year. I came across the hardest exercise I have ever done and you use your own bodyweight.
I want you all to try and do one set of this exercise with no additional weight and post me how many reps you can do.
Glute/Ham raises are best done on a special bench, but can be simulated without one.
You are to be lying flat on the floor with your stomach on the ground. Underneath your knees put a pad or a towel to cushion them. Brace your ankles underneath a machine, or just have your training partner hold your ankles. That is the best way....tell him to put all of his weight on your ankles.
Using only hamstring strength, pull yourself to where your body above the knees is perpendicular to the ground. MAKE SURE TO PUT YOUR HANDS IN FRONT OF YOU WHEN YOU COME DOWN! You might not even be able to get the negative. When in the down position, if you have to, push off to start doing the concentric rep again.
With no weight my 1st time I could not do any...not even the negative, but eventually, my hams have responded better to this than anything. Hams are mostly a fast twitch muscle that thrives better on lower reps and heavier weight. Don't do over 10 reps or so....if you can.
There is the challange. Can you do 1 positive rep by yourself? Let me know the results.
Even though I don't like the site, if you need to know what the movement looks like, click this link and go to glute/ham raises. http://www.testosterone.net/articles/165ham.html
I am a bodybuilder, but have a flirted a bit with Powerlifting (WSB) this last year. I came across the hardest exercise I have ever done and you use your own bodyweight.
I want you all to try and do one set of this exercise with no additional weight and post me how many reps you can do.
Glute/Ham raises are best done on a special bench, but can be simulated without one.
You are to be lying flat on the floor with your stomach on the ground. Underneath your knees put a pad or a towel to cushion them. Brace your ankles underneath a machine, or just have your training partner hold your ankles. That is the best way....tell him to put all of his weight on your ankles.
Using only hamstring strength, pull yourself to where your body above the knees is perpendicular to the ground. MAKE SURE TO PUT YOUR HANDS IN FRONT OF YOU WHEN YOU COME DOWN! You might not even be able to get the negative. When in the down position, if you have to, push off to start doing the concentric rep again.
With no weight my 1st time I could not do any...not even the negative, but eventually, my hams have responded better to this than anything. Hams are mostly a fast twitch muscle that thrives better on lower reps and heavier weight. Don't do over 10 reps or so....if you can.
There is the challange. Can you do 1 positive rep by yourself? Let me know the results.
Even though I don't like the site, if you need to know what the movement looks like, click this link and go to glute/ham raises. http://www.testosterone.net/articles/165ham.html
Lumberg
New member
I found a new way to do glute-ham raises. Just wanted to cross reference this thread to the thread I said it on:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=240361
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=240361
Similar threads
