Who here does glute-ham raises?

[Debaser]

I have a question. I love SL deads for hamstrings, but how my new workout schedule is set up I don't want my back to be overtrained, and I'm concentrating on rack deads right now (my favorite exercise probably In other words I'm dropping the stiff-leggeds for this training cycle.

Anyway, my gym does not have the glute-ham raise machine as I believe some powerlifting gyms do, and I was wondering if anyone here knows how to do them when your strength is insufficient to do them alone without falling over.

 

[coolcolj]

do them on a pulldown machine, stick your ankles under the rollers, knee on pads, grab the pulldown handles for weighted assistance

I suggest starting with 50% of your bodyweight on the machine.

 

[spatts]

I just do them on the floor with someone holding my ankles...but I hear I'm a genetic freak. Be ready to fall on your face.

 

[PolishHammer1977]

I learn to SLDL and you guys are inventing. I better catch up and start inventing as well. lol

 

[MsBeverlyHills]

http://www.exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html


never saw these in the gym-- but they look cool.

 

[spatts]

I personally don't care for that link...It's easier to isolate the tie in if you only take the body to parallel with the floor, and come ALL the way up...not halfway, like the little animated person.

I also do these with a jumpstretch band around my neck and a 45 pound plate in my hands.

 

[MsBeverlyHills]

animated??? oh I thought that a real guy... LOL!!

want me to delete it??

 

[Rich_S]

Funny you should mention it. I just bought a GHR today (Yukon brand $159) and was just messing around with it. I can do the hyperextension part easily, but damn, the second part of the motion is hard as hell. You can also do reverse hypers on a GHR by going into it backwards with your feet hanging over the pad.

 

[zackdarnell]

You could do them with a band around your body and attached behind and above you so it would give you a little boost on the way up.

 

[spatts]

GHR /w/ Plate

 

[coolcolj]

been tempted to buy a high quality GHR bench - the Dr squat one, for home.


hmmm

 

[TxRugby_8]

You can use an adjustable decline ab board. No knee pain like some people get while doing these on the floor. Just place feet in the braces and go to town.

 

[Zander1983]

Unfortunately I train at home, and alone, so I can't really do them. I don't have any piece of equipment that could possibly be used.

I've tried anchoring my feet under a couch and various other pieces of furniture, but all have been unsucessful.

When I have done them with somebody holding my legs I have really enjoyed it (in a sick way, because they are mighty painful and tough!).

I've got a power rack and non-adjustable bench. At all possible?

 

[TheOak84]

i dont do them, but i watch hot girls do them..

bling bling....