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glute ham raise

  • 24-08-2011 7:31pm
    #1
    newby.204
    Registered Users, Registered Users 2 Posts: 1,335 ✭✭✭


    anyone got any suggestions for someone who has never done these before? i was told to include them in my training however the gym i use doesnt have a ghr machine? any ideas?


Comments

  • #2
    Mauricmo
    Registered Users, Registered Users 2 Posts: 418 ✭✭Mauricmo


    I'm not too sure if there is anyway to mimic the GHR machine completely.

    A lot of people will use the lat pulldown machine or something similar:
    ghr-technique-1_1.jpg
    (not really sure why she is holding a stick??)

    Another way is with a spotter holding your ankles:
    glute-ham-raise-002_1.jpg

    And theres this or I have seen variations using a squat rack and bench:
    GHR.jpg


  • #3
    Scuba Ste
    Registered Users, Registered Users 2 Posts: 1,603 ✭✭✭Scuba Ste


    newby.204 wrote: »
    anyone got any suggestions for someone who has never done these before? i was told to include them in my training however the gym i use doesnt have a ghr machine? any ideas?

    Why were you told to include them if you don't have access to one. You can't just do RDL's or something.

    Best (or worst) replacement I can think of is swiss ball leg curls or single leg ones or weighted ones maybe. Similar movement but far easier.


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Scuba Ste wrote: »
    Why were you told to include them if you don't have access to one. You can't just do RDL's or something.
    .

    This.

    Besides, a core part of GHRs is pushing against the for plate with your toes. Every replacement I've ever seen just has your feet hooked under something as in the vids below. Effectively just turning it into a hamstring bodyweight curl. Which makes me think whoever's suggesting it has just thought "oh GHRs, they're new thing, I'll recommend those", whichout actually understanding the function of them.


  • #5
    newby.204
    Registered Users, Registered Users 2 Posts: 1,335 ✭✭✭newby.204


    well, to be honest i was told i had a weak lower back and hamstrings and that these would be good, i dont know exactly why i was told to include them aside from the above sentence.


  • #6
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    newby.204 wrote: »
    well, to be honest i was told i had a weak lower back and hamstrings and that these would be good, i dont know exactly why i was told to include them aside from the above sentence.

    RDLs or SLDLs will be just as good.

    If knee flexion is an issue, do some ham curls.


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  • #7
    newby.204
    Registered Users, Registered Users 2 Posts: 1,335 ✭✭✭newby.204


    in that case short of the gym getting a ghr machine, doubtful, ill go with rdl for the simple reason, and you may flame the fook out of me, however from what i can see online about technique i think the rdl will be the safer of the two.

    as this was the only article(link below) i could find comparing the two, if its wrong please edumacate me!!

    http://www.bodyrecomposition.com/training/rdl-vs-sldl.html


  • #8
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    newby.204 wrote: »
    in that case short of the gym getting a ghr machine, doubtful, ill go with rdl for the simple reason, and you may flame the fook out of me, however from what i can see online about technique i think the rdl will be the safer of the two.

    as this was the only article(link below) i could find comparing the two, if its wrong please edumacate me!!

    http://www.bodyrecomposition.com/training/rdl-vs-sldl.html

    I didn't read it but it's from Lyle's site, so it's legit and you can rely on it.


  • #9
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    Hanley wrote: »
    I didn't read it but it's from Lyle's site, so it's legit and you can rely on it.

    ****, I dunno.
    He apparently wrote an series on why the US sucks at oly lifting.

    15 articles in he hasn't mentioned US weightlifting yet.
    I'm starting to question the title of the series.....


  • #10
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    d'Oracle wrote: »
    ****, I dunno.
    He apparently wrote an series on why the US sucks at oly lifting.

    15 articles in he hasn't mentioned US weightlifting yet.
    I'm starting to question the title of the series.....

    Hahahahahahhaha an interesting meander nonetheless.


  • #11
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    Hanley wrote: »
    Hahahahahahhaha an interesting meander nonetheless.

    It was but, TBH, I got bored after the third day of "Americans are all rednecks with no attention span".

    I'll probably come back to it.


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  • #12
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    d'Oracle wrote: »
    It was but, TBH, I got bored after the third day of "Americans are all rednecks with no attention span".

    I'll probably come back to it.

    The parts about other countries were interesting, the parts where he fleshed out "we like simple sports and freedom of speech and choice" to about 7 parts were not.


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