Glute ham raise unpleasantness

QuartersMostly · 07-23-2009, 12:30 PM

I just tried doing some GHRs the other day but stopped short because I had the odd sensation that my glutes were about to be ripped off my bones. There wasn't any pain, just a really unpleasant feeling. Anyone else get that? I suppose it could be a lack of flexibility and/or general weakness on my end.

For now, I'm replacing them with cable pull-throughs.

gtbmed · 07-23-2009, 12:47 PM

I've had this feeling before and I've heard of other people who have experienced the same thing. It's a very difficult movement and a lot of people have very weak hamstrings that just need to be strengthened.

Pull throughs are fine. I wouldn't stop doing GHRs though, they're a great way to bring up your hamstrings. If you do pull throughs, make sure to do them with a slight bend in the knee. Straight-leg pullthroughs target the lower back but don't work the hams/glutes as much.

slackadjuster · 07-24-2009, 05:18 PM

You could use a support pole to take some weight off. That may help.

danzik17 · 07-24-2009, 09:30 PM

Just do negative only GHRs for a bit. I can only do 1 rep right now myself, I'll admit it.

Use your arms to help on the concentric portion of the lift and just slowly lower yourself.

Zeus100 · 07-27-2009, 03:58 PM

I have the same issue.

I do mine in a power cage with a lat system. I'm been "offloading" some of my body weight at the bottom of the lift by using the pull down cable with the tricep rope held at my pecs (-20 lbs first set, -30 on second, -40 on third). Gives me a lot more control on the negative as it's there the whole time, not just while I'm within arms reach of the bottom. Allows me to get a few more reps in, I think I can get 2 reps without.

looks "something" like this... (dunno if anyone will be able to figure out what this is....)
-o- is knee
(z) is body

is head (would make more sense for it to be facing down)
() is pad to hook heals on
everything else is the pulley system.

____
|+++O
|++++\
|+++++\
|++++++\
|,()-o-(Z)-

|_|________

07-23-2009, 12:30 PM	#1
QuartersMostly Registered User Join Date: Nov 2008 Location: Philly Posts: 5	Glute ham raise unpleasantness I just tried doing some GHRs the other day but stopped short because I had the odd sensation that my glutes were about to be ripped off my bones. There wasn't any pain, just a really unpleasant feeling. Anyone else get that? I suppose it could be a lack of flexibility and/or general weakness on my end. For now, I'm replacing them with cable pull-throughs.

07-23-2009, 12:47 PM	#2
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 372	I've had this feeling before and I've heard of other people who have experienced the same thing. It's a very difficult movement and a lot of people have very weak hamstrings that just need to be strengthened. Pull throughs are fine. I wouldn't stop doing GHRs though, they're a great way to bring up your hamstrings. If you do pull throughs, make sure to do them with a slight bend in the knee. Straight-leg pullthroughs target the lower back but don't work the hams/glutes as much. gtbmed's strength journal

07-24-2009, 05:18 PM	#3
slackadjuster Registered User Join Date: Apr 2009 Location: Huntersville, NC Posts: 63	You could use a support pole to take some weight off. That may help. P/RR/S:"Time to Grow Without Plateau!" VT Hokies fan!

07-24-2009, 09:30 PM	#4
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,075	Just do negative only GHRs for a bit. I can only do 1 rep right now myself, I'll admit it. Use your arms to help on the concentric portion of the lift and just slowly lower yourself. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

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07-27-2009, 03:58 PM	#5
Zeus100 Registered User Join Date: Jan 2009 Location: Calgary, Ab Posts: 37	I have the same issue. I do mine in a power cage with a lat system. I'm been "offloading" some of my body weight at the bottom of the lift by using the pull down cable with the tricep rope held at my pecs (-20 lbs first set, -30 on second, -40 on third). Gives me a lot more control on the negative as it's there the whole time, not just while I'm within arms reach of the bottom. Allows me to get a few more reps in, I think I can get 2 reps without. looks "something" like this... (dunno if anyone will be able to figure out what this is....) -o- is knee (z) is body is head (would make more sense for it to be facing down) () is pad to hook heals on everything else is the pulley system. ____ \|+++O \|++++\ \|+++++\ \|++++++\ \|,()-o-(Z)- \|_\|________