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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: SLchinSO on May 19, 2011, 06:35:38 pm

Title: Glute Hamstring Raise
Post by: SLchinSO on May 19, 2011, 06:35:38 pm

So I've been reading some about the importance of these for posterior chain strength development and was thinking about adding them to my rotation.  My squats tend to be quad dominant and the GHR's should really be beneficial.  Does anyone do these?  How important do you think GHR's are? 

http://www.youtube.com/watch?v=FM4fcVP4hHo&feature=related

Oh, and I just tried to do one.  Super super hard, I had to use my arms to push up at the bottom. 

Title: Re: Glute Hamstring Raise
Post by: Dreyth on May 19, 2011, 06:49:58 pm

Awesome exercise. I only do squats for lower body, and occasionally heavy calf raises. If I had access to a GHR I'd definitely do them.

And if you think that's hard, imagine Natural GRH's:

http://www.youtube.com/watch?v=J0zK6epaYcY

Title: Re: Glute Hamstring Raise
Post by: mj on May 19, 2011, 08:45:04 pm

Do natural ones with feet under a barbell. You don't need a machine.

Your pc probably won't let you do a full natural one at first so use hands for assistance. Get ready for sore hamstrings the next day. One of the best hamstrings moves around.

Title: Re: Glute Hamstring Raise
Post by: Dreyth on May 19, 2011, 11:42:11 pm

The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

Title: Re: Glute Hamstring Raise
Post by: SLchinSO on May 19, 2011, 11:54:43 pm

what about just using a hamstring curl machine? 

http://www.youtube.com/watch?v=Ds-zD50mzpA&feature=related

Title: Re: Glute Hamstring Raise
Post by: jimbo on May 23, 2011, 10:00:30 am

Quote from: Dreyth on May 19, 2011, 11:42:11 pm

The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

You can also use the Smith Machine for this. (One of the few legitimate uses of the Smith Machine.) I put about 225lbs on it and then get a bench to lie on. Set the height of the Smith Machine so that it is slightly above the height of the bench. Then lie face down on the bench and stick your feet underneath the Smith Machine barbell. You can also use the Pussy pad for this to protect your ankles. (Also a legitimate use of the pad.)

Title: Re: Glute Hamstring Raise
Post by: Dreyth on May 23, 2011, 07:42:24 pm

Quote from: jimbo on May 23, 2011, 10:00:30 am

Quote from: Dreyth on May 19, 2011, 11:42:11 pm

The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

You can also use the Smith Machine for this. (One of the few legitimate uses of the Smith Machine.) I put about 225lbs on it and then get a bench to lie on. Set the height of the Smith Machine so that it is slightly above the height of the bench. Then lie face down on the bench and stick your feet underneath the Smith Machine barbell. You can also use the Pussy pad for this to protect your ankles. (Also a legitimate use of the pad.)

ah, perfect. smith machine is also good for keeping some idiots away from the power cage / squat rack.