Hamstring Development- Glute Ham Raise

[Dr Squat]

The glute ham raise doesn't get a lot of press when it comes to developing big, powerful hamstrings. This is because most gyms don't have the equipment. In my view, the GHR is the best method for developing the hamstrings.

http://biggerstrongersmarter.wordpress.com/2010/12/27/glute-ham-raises/

[Phedder]

This is because most gyms don't have the equipment.

And it sucks! always wanted to incorporate them into my training but gyms I have access to don't have them. I believe hamstrings need to be trained for hip extension and knee flexion. Unfortunately in many gyms the only option for knee flexion are hamstring curls :?

[genetic freek]

What sort of reps/sets you hitting on this & what would be your recommended rep range be for building strength and then size?

[Dr Squat]

I prefer to keep the reps lower for hamstrings. 6-8 is my ideal range. So you will probably need to add a band or other resistance pretty quickly. But the key is good technique. That said, variety is always a good thing and doing 100 reps in total (max each set) is an effective shock method.

Check out the article from elitefts. Good stuff.

http://www.elitefts.com/documents/glute_ham_raise.htm

[mr natural]

can these be done on a back hyper extention? machine looks the same but the part where your hips go is flat and not curved.

[PeterDolan]

Any one here tried it on a roman chair before?

Our seated calf raise kinda resembles a roman chair and though about trying to do it on there but I don't like fucking round with new shit unless I'm damn sure that it'll be correct

[steak]

you can ghetto style them off a lat pulldown machine wall gym ladders etc..basically anywhere you can support the knees and lock the feet in. Not as comfortable and probably not as effective but they do work none the less.

you may need a broom stick to lower yourself down when ghetto rigging them off another bit of gear when you first start but simply put they look like this..

[PeterDolan]

Choice, cheers steak

[nate225]

The glute ham raise doesn't get a lot of press when it comes to developing big, powerful hamstrings. This is because most gyms don't have the equipment. In my view, the GHR is the best method for developing the hamstrings.

http://biggerstrongersmarter.wordpress.com/2010/12/27/glute-ham-raises/

Agreed, luckily we have one! :nod:

[singular]

Hi :>

I prioritise GHRs in my hamstring routine; they're awesome. I do them at home and don't have any specific equipment, but I do have a bench with a removable leg extension. I pull the extension thing up halfway and lock it into place, then put my knees on the bench and my achilles under the foam thing, and put an extra cushion under my knees. Works perfectly!

[Dr Squat]

Hi :>

I prioritise GHRs in my hamstring routine; they're awesome. I do them at home and don't have any specific equipment, but I do have a bench with a removable leg extension. I pull the extension thing up halfway and lock it into place, then put my knees on the bench and my achilles under the foam thing, and put an extra cushion under my knees. Works perfectly!

Great way to make it happen.