have someone hold your ankles and you can do them without the machine


I fancy putting GHRs into my next program because they look like a really good movment, but what are a few ways i could rig up some equipment to allow me to do them?
My gym has the basic stuff and the usual machines etc, but no GHR thing.
Has anybody rigged up a way of doing these before? If so what did you do? Just for some inspiration and instruction for me.
Cheers guys, as always!![]()
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have someone hold your ankles and you can do them without the machine


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Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
Put your feet under something heavy. You could even load up a barbell and put your feet under that, I guess.


Thats something else i considered.
I was looking at the lying leg curl machine the other day, and was thinking i could load up all the weight on that and instead of pulling the weight up with my legs, leave the weight where it is and pull my body up instead.
It only goes up to 80KG though. I guess id have to try that one out.
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On the lat Pulldown if there is a part that keeps your knees down. Put your ankels there and knees on the seat pad.
That's what I do. If it's setup right, then you can touch your feet against the machine and make a toe-plate out of it. Also, I will set the pin to the bottom of the stack and route a band through where a pulldown handle would normally go. The band offers an assist when doing GHRs. Unless you are a monster, you won't be able to do a GHR without assistance with that setup; the lever arm distance is a lot further than with an actual GHR machine, especially if you are tall.
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Thats another good idea. Ill have to check out our Lat Pulldown to see if its okay, ive never been near it, haha.
Cheers, guys!
I take it theyre a pretty tough exercise then?
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Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
GHR is a great exercise