Need help with natural glute ham raises

[Loochi]

What can I do to improve my glute ham raises?? I've tried locking my ankles under the bed but the bed feels like its gonna hit the roof lolz.

I get to like 1/4 and I just give out.. weak as. Any ideas on how to help with going further???

Any tips?

Thanks all.

[rose]

Keep doing them 8) Other options are to have someone stand on your feet, or find something more solid to hook your feet under. I slot my feet under the treadmill at the gym (have to put it on a bit of an incline first to raise it enough). I tried using the lat pulldown seat and knee supports but it's kinda freaky falling with no floor to stop you if you fail? :shock: :pfft: Do you also do other stuff like good mornings and stiff leg deadlifts? Weighted back extensions are another good one for strengthening the posterior chain.

[steak]

I get to like 1/4 and I just give out.. weak as.

Im hearin ya on these...tough to get it happening.

[nate225]

Try some different variations of GHRs. I assume you have no access to a real deal GHR?

Vary reps / sets i.e. sometimes I do 3 x 8-10s, sometimes I go all out to failure and do 15-20, then a second set of about 8 and its all over (depends heavily on what I've done first).

With the above poorman GHRs I ensures hips are fully extended at start, then I slowly lower forward until hips start to 'break', then return to start.

Another variation using more explosiveness involves the above, but as the hips 'break', fall to the floor/bench and use arms/chest to press-up explosively to the start position. (seems a little more like real GHRs where you can be very explosive in returning to starting position).

Hope this helps.

[Ronin]

Can someone point me in the direction of a "how-to" for these? Never seen them done, but sounds like a useful exercise.

[Loochi]

Thanks for the replies guys. Trouble is Nate, I can barely fall forward lmao. I jus fall flat down.. But I guess like Rose said, it's just practise.. Missed the gym today to just practise them for that hour or so, gonna try later on too lol

[nate225]

Thanks for the replies guys. Trouble is Nate, I can barely fall forward lmao. I jus fall flat down.. But I guess like Rose said, it's just practise.. Missed the gym today to just practise them for that hour or so, gonna try later on too lol

Loochi,

A poorman GHR is only a very short range of motion for most anyway (until the hips start to break). With practice this will improve but as you're a BBer it doesn't really matter as long as you come away with destroyed Hammies?

[mr natural]

try 5 sets of five reps for 5 weeks aye nate :grin:

[nate225]

try 5 sets of five reps for 5 weeks aye nate :grin:

Worked for you Mr Nat?

Can only faintly see your femurs sticking out from behind now! :grin:

[Loochi]

Thanks guys, I think I got it sorted! Just need to actually do them now Lol!

[Pseudonym]

I tried using the lat pulldown seat and knee supports but it's kinda freaky falling with no floor to stop you if you fail? :shock:

I like doing GHRs on a lat pulldown machine. Partly because it's comfortably padded and I'm a wuss, and partly because it lifts me off the floor so I've got clearance and don't faceplant when I'm stretched out horizontal.

If you can't support yourself (I can't), grab a broomstick and use it to support you on the way up and down.

Question of my own:

How much are the glutes actually recruited in this exercise? I hardly feel them even flexing. I'm not complaining, because I don't want to develop my glutes too much (squatter's arse!), but is there a way to control whether the glutes are activated or not?

[SoaringSwine]

Question of my own:

How much are the glutes actually recruited in this exercise? I hardly feel them even flexing. I'm not complaining, because I don't want to develop my glutes too much (squatter's arse!), but is there a way to control whether the glutes are activated or not?

When using a real GHR it's much easier. Just fall forward more at the bottom. As for ghetto GHRs, that may be more difficult.

[rose]

As for ghetto GHRs, that may be more difficult.

After using the GHR bench at Powerhouse, I found the poor man version quite different, and not nearly as effective. Yeah it's good, but you can't beat a proper GHR bench.

I like doing GHRs on a lat pulldown machine. Partly because it's comfortably padded and I'm a wuss, and partly because it lifts me off the floor so I've got clearance and don't faceplant when I'm stretched out horizontal.

If you can't support yourself (I can't), grab a broomstick and use it to support you on the way up and down.

The lat pulldown where I go is not a lushly padded affair, the floor is softer!

[ThePman]

I hate the natural GHR. I hate it so much that I'd rather just do leg curls. The real GHR is an awesome exercise, and every gym should have one IMO (so of course most of them don't), but I just can't get into the natural versions.

[Loochi]

I hate the natural GHR. I hate it so much that I'd rather just do leg curls. The real GHR is an awesome exercise, and every gym should have one IMO (so of course most of them don't), but I just can't get into the natural versions.

Can I ask why mate?

[Old Bull]

Question of my own:

How much are the glutes actually recruited in this exercise? I hardly feel them even flexing. I'm not complaining, because I don't want to develop my glutes too much (squatter's arse!), but is there a way to control whether the glutes are activated or not?

If you do not have access to a proper GHR then you are basically only doing the Hamstring Raise part. As to activate the glute portion well you have drop down like in the Hyper Extention, when you bring yourself back up to parallel that is your glutes. Then the hamstrings take you to vertical and if you lean back a bit more you work the Gastro's.

The real name is Gastro Glute Ham Raise.

You could make it harder by sqeezing the glutes

[steak]

Question of my own:

How much are the glutes actually recruited in this exercise? I hardly feel them even flexing. I'm not complaining, because I don't want to develop my glutes too much (squatter's arse!), but is there a way to control whether the glutes are activated or not?

If you do not have access to a proper GHR then you are basically only doing the Hamstring Raise part. As to activate the glute portion well you have drop down like in the Hyper Extention, when you bring yourself back up to parallel that is your glutes. Then the hamstrings take you to vertical and if you lean back a bit more you work the Gastro's.

The real name is Gastro Glute Ham Raise.

You could make it harder by sqeezing the glutes

is it worth even doing ghettos then mate? or would SLDL and good morning be a better option?

[ThePman]

I hate the natural GHR. I hate it so much that I'd rather just do leg curls. The real GHR is an awesome exercise, and every gym should have one IMO (so of course most of them don't), but I just can't get into the natural versions.

Can I ask why mate?

Just feels like an awkward exercise; and it's basically just a BW leg-curl anyway. For most people's knee-flexion strength, it'll just be an eccentric anyway. Never really saw the point, is all. If you like it, fire away; I'm not saying it's a bad exercise or anything. Just talking my particular preferences.

is it worth even doing ghettos then mate? or would SLDL and good morning be a better option?

The biggest advantage of the GHR is training both hip extension and knee flexion at the same time (and a little bit of ankle plantarflexion). GMs and RDL/SLDLs will train hip extension easily enough, but they don't work the hamstrings at the knee.

It's really apples and oranges, though I do think most people would do well to keep in some kind of hamstring training at the knee.

[HumanPerformance]

I tried using the lat pulldown seat and knee supports but it's kinda freaky falling with no floor to stop you if you fail? :shock:

I like doing GHRs on a lat pulldown machine. Partly because it's comfortably padded and I'm a wuss, and partly because it lifts me off the floor so I've got clearance and don't faceplant when I'm stretched out horizontal.

If you can't support yourself (I can't), grab a broomstick and use it to support you on the way up and down.

Yeah I have found the easiest way to do it is on the lat pulldown and using a broomstick (held vertically) to lower and raise yourself as Pseudonym says. Another way is to use the lat pulldown to help raise and lower yourself as well. Just place the bar behind your head (like a squat) and use the weight stack so your lifting less of your own bodyweight.That way you just work your way up the stack over time untill you dont need it anymore.

IMO it is one of the absolute best hamstring exercises, if not the best

[steak]

I tried using the lat pulldown seat and knee supports but it's kinda freaky falling with no floor to stop you if you fail? :shock:

I like doing GHRs on a lat pulldown machine. Partly because it's comfortably padded and I'm a wuss, and partly because it lifts me off the floor so I've got clearance and don't faceplant when I'm stretched out horizontal.

If you can't support yourself (I can't), grab a broomstick and use it to support you on the way up and down.

Yeah I have found the easiest way to do it is on the lat pulldown and using a broomstick (held vertically) to lower and raise yourself as Pseudonym says. Another way is to use the lat pulldown to help raise and lower yourself as well. Just place the bar behind your head (like a squat) and use the weight stack so your lifting less of your own bodyweight.That way you just work your way up the stack over time untill you dont need it anymore.

IMO it is one of the absolute best hamstring exercises, if not the best

good tip - will try 8)

[Loochi]

Thanks for the input all of you. I've been doing some just before and man, I'm sorta improving... 8) I'll definitly try the lat pull downs next time I am at the gym!

[rose]

I like doing GHRs on a lat pulldown machine. Partly because it's comfortably padded and I'm a wuss, and partly because it lifts me off the floor so I've got clearance and don't faceplant when I'm stretched out horizontal.

If you can't support yourself (I can't), grab a broomstick and use it to support you on the way up and down.

Yeah I have found the easiest way to do it is on the lat pulldown and using a broomstick (held vertically) to lower and raise yourself as Pseudonym says. Another way is to use the lat pulldown to help raise and lower yourself as well. Just place the bar behind your head (like a squat) and use the weight stack so your lifting less of your own bodyweight.That way you just work your way up the stack over time untill you dont need it anymore.

IMO it is one of the absolute best hamstring exercises, if not the best

good tip - will try 8)

I found the broomstick option really annoying and no better than doing poor man version on the floor, pushing off with your hands.

If you're going to use the lat pulldown stack to counter your BW, I suggest using the rope attachment rather than the bar. You can hold the rope either side of your head, which I found more comfortable. I also found it better for working the muscles you're trying to target, and harder to cheat :grin: Just another option though.

[GreekAdonis]

If you're going to use the lat pulldown stack to counter your BW, I suggest using the rope attachment rather than the bar. You can hold the rope either side of your head, which I found more comfortable. I also found it better for working the muscles you're trying to target, and harder to cheat :grin: Just another option though.

:clap:

[JoshVC]

I've seen pictures of people, hooking their feet under the bottom barbell or the weighted barbell racks while using a swiss ball, I haven't tried it so I can't say how well it works, my gym is lucky enough to have a GHR Bench

[rose]

Bro's, expert's and knowledge hater's, make fun of me for posting this, I don't care. Sometimes the obvious isn't so obvious.

At the gym tonight I did some experimentation. And while doing so it struck me that if you've never used a proper GHR bench before, you might not know what you're missing :shock:

I tried to replicate the tucking feet under bed option and found it was even more difficult to engage glutes due to the awkward foot angle/position.

Exhibit A - Glue Ham Raise Bench at Powerhouse. I took a pic of it because I loved it so much. Really. Stuff having all the latest gadgets. I want one of these 8)

Moving right along. Notice the ankle support and how there's a metal plate behind it? To put your feet against.

Next time you're doing GHR's, try them with your feet in a position that more closely resembles this, and see if it makes a difference to the exercise for you. Maybe you already knew this. But if you didn't, I hope it helps.