Glute Ham Raise as an exercise for the building Calves

BossArky

Two months ago I added the glute ham raise (3x10 with proper bench, no added weight) to the end of my deadlift days. Initially I started with hands positioned on hamstrings, now I've moved on to hands to temples which makes it a bit harder.

The upshot of this is that I'm hammering the hamstrings after the deadlift.... but I'm also getting some nice DOMS and cramping in my calves for days afterwards.

The calf DOMS is different from that resulting from a standing DB calf raise due to the bending of the knee during the GHR which utilizes a different calf muscle (gastro vs soleus I think)

Questions:

1) What are peoples thoughts on the glute ham raise as an exercise for building calves? I'm pretty sure mine have grown since since adding the GHR 2 months ago.

2) I was told that you should not add weight. Instead manipulate the height of the foot hold and the distance between the foothold and knee support. The exercise is hardest when the foot hold is highest and as close as possible to the knee support. True or False?

3) Calfs or calves?

entropi

BossArky wrote: »

Questions:

1) What are peoples thoughts on the glute ham raise as an exercise for building calves? I'm pretty sure mine have grown since since adding the GHR 2 months ago.

2) I was told that you should not add weight. Instead manipulate the height of the foot hold and the distance between the foothold and knee support. The exercise is hardest when the foot hold is highest and as close as possible to the knee support. True or False?

3) Calfs or calves?

The calf DOMS you're getting would feel different as the GHR is an isolation exercise for the hammys, with the gastro being an assisting muscle only, hence it gets a small workout, but with the standing raise, the target muscle is the gastro itself, with the soleus as an assisting muscle. And in both of those exercises, the Gastro would be the muscle associated with the knee as it crosses that joint.

As for the questions:

1. If it wont already interfere with your program the i shouldnt see why it would be a problem, the reason you may have noticed a size difference is that it seems to be getting an extra bit of workout now if you're also doing the standing raise.

2. I'll let someone with more experience talcke that one.

3. Calf = 1, Calves = 2:)

token

Is there any athletic benefit to working on your calfs/calves? I mean specifically targeting them? I don't think I've ever seen them mentioned outside of a discussion on aesthetics. I know in general the bigger the muscle the better but the size of your calfs has little to do with jumping or running ability as far as I know. Anyone?

HammerHeadGym

BossArky wrote: »

1) What are peoples thoughts on the glute ham raise as an exercise for building calves? I'm pretty sure mine have grown since since adding the GHR 2 months ago.

As was mentioned earlier, it'll give a secondary hit to the calves, but it's unlikely to build very much. You got a bit of bulk from it and may get a little more but it's not a calf builder really

BossArky wrote:

2) I was told that you should not add weight. Instead manipulate the height of the foot hold and the distance between the foothold and knee support. The exercise is hardest when the foot hold is highest and as close as possible to the knee support. True or False?

Why wouldn't you add weight? More weight=more resistance. This is the very point of exercise, is it not? As with any exercise you should add weight slowly and never sacrifice form for numbers but I've never had a problem putting weight on this. (I vary from nothing to 24kg)

token wrote:

Is there any athletic benefit to working on your calfs/calves? I mean specifically targeting them?

Why wouldn't there be? Density would be more important than size but there are many sports that specifically target calves. (Sprinters, cyclists, rugby etc. At least, we did when I still took part in these sports.)

d'Oracle

HammerHeadGym wrote: »

Why wouldn't there be? Density would be more important than size but there are many sports that specifically target calves. (Sprinters, cyclists, rugby etc. At least, we did when I still took part in these sports.)

I think the pertinent question would be: Which one of those activities involves doing the calfs job in isolation?

cardio,shoot me

calves are probably very useful in rugby, diggin into the ground for the scrum and what not.

jfit

Just be aware that large calf muscles are not advantageous for speed - there has never been an Olympic Champion with Large calf muscles, small or medium only. Large calf muscles cause a deceleration of the lower leg during the sprint cycle.

entropi

jfit wrote: »

Just be aware that large calf muscles are not advantageous for speed

I beg to differ...chased down several guys yesterday in my hurling match that had a 30 yard headstart on me, yet i still hooked them with my hurley and ruined their moment;)

I've never worked out in a gym, calves are naturally 15in on a thin guy (5' 9" and 64kg)...i would think if i tried to increase their size a little, along with my thighs it may only help and not hinder me.

digme

token wrote: »

Is there any athletic benefit to working on your calfs/calves? I mean specifically targeting them? I don't think I've ever seen them mentioned outside of a discussion on aesthetics. I know in general the bigger the muscle the better but the size of your calfs has little to do with jumping or running ability as far as I know. Anyone?

boxing/fencing

Armedocr

I've never once seen a GHR machine/bench/yoke in a gym in Ireland...now saying that my experience is pretty limited. Any in Dublin?

BossArky

Thanks for the input so far.

Anyone else (who was actually used a glute ham raise bench) got any thoughts on the role calves do or do not play?

Red Cortina

I've used the GHR as part of my training program also. I mainly remember it giving my @rse and hamstrings a good hammering, can't say I've noticed any effect on my calves but then I haven't used it for long periods of time like yourself.

Also I have progressed to holding a plate to my chest while on the GHR.

Transform

BossArky wrote: »

Thanks for the input so far.

Anyone else (who was actually used a glute ham raise bench) got any thoughts on the role calves do or do not play?

i do not feel it in calves at all - the insertion for the hams are just above the calves so it can feel like that is where you are working but for me (and clients) the next day is the proof and its all felt in the back of the upper legs.

Nothing like full pace sprints, box hops and skipping (esp double unders) for working the calves.

did a vid on how to do the hams using a lat pulldown and doing sldl here -

https://www.youtube.com/watch?v=GijkEO5kEJM

possibly the two easiest and best exercies for the hams and good transfer for other movements as opposed to a leg curl machine

d'Oracle

Transform wrote: »

i do not feel it in calves at all - the insertion for the hams are just above the calves so it can feel like that is where you are working but for me (and clients) the next day is the proof and its all felt in the back of the upper legs.

So if someone is feeling the Calves after GHR, could that be down to calf tightness?

Purely out of curiosity.

DM-BM

Transform wrote: »

i do not feel it in calves at all

Thats because you don't use an actual glute ham raise bench.

They have a foot plate which you press against and you WILL feel it in your calves, although I cant say it would actually increase their size.

DM-BM

I haven't actually read this yet, but it may be of some use.

BossArky

Transform wrote: »

i do not feel it in calves at all - the insertion for the hams are just above the calves so it can feel like that is where you are working but for me (and clients) the next day is the proof and its all felt in the back of the upper legs.

I thought there may be crossover where hams & calves meet which would explain the calf DOMS. Come to think of it - it is probably down to my foot being braced against the foot rest at the end as mentioned by DM-BM. As I bend down there is a fair bit of pressure on the calf - as if standing on tippy toes.

Thanks for your video. It looks less painful on the knees than doing a GHR on the ground with legs braced under something. Thankfully I've got the GHR bench now.

DM-BM wrote: »

I haven't actually read this yet, but it may be of some use.

That pdf answers my questions on increasing the difficulty of the GHR. Cheers.

Molly

I use a proper GHR bench and I can't say that I've ever felt it in my calves.

Transform

true but if i wanted to work my claves i would pick a different exercise. Overall, the GHR has helped me pull a 140kg straight leg deadlift last week so fairly happy with that with my bloody long legs