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Glute ham raise progression

  • 23-01-2008 10:56pm
    #1
    Arsenal1986
    Registered Users, Registered Users 2 Posts: 654 ✭✭✭


    Hey guys quick question tried GHRs for first time today could do 3 reps....anyway of progressing up to them without turning it into a back estension or perhaps do some high rep partial ROM GHRs? or do tons of sets of low reps?Cheers!


Comments

  • #2
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Grease the groove with them, perform multiple sets of 1-2 reps throughout the day, while completely fresh and then test at the end of every week. Easiest way to get numbers up if you can do it


  • #3
    Patto
    Closed Accounts Posts: 405 ✭✭Patto


    I've never actually done a GHR in a gym. I did a reverse GHR on a pair of skis once though, Imagine leaning backwards bending from you knees with a pair of skis on and pulling yourself back up. The ridgid boots give you great support.

    Anyway, more to the point, I have discovered that you can do partcial GHRs on a 45deg ab/side bend/hyper bench. You only get a good squeeze on the last 15deg of the ROM but you can hold a weight on your chest as you would doing a 45degree hyper (back/hamstring) extension. I often super set these with the 45deg back extensions using the same weight.

    My gym doesn't have any GHR machine, its a pity, I love to try a few (or even one)


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