Glute Ham Raises?

**Gazhole** · 12-11-2006, 09:08 AM

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!

**fUnc17** · 12-11-2006, 11:16 AM

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

**Gazhole** · 12-11-2006, 11:17 AM

Originally Posted by fUnc17

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

Thats a pretty awesome idea.

**Witchblade** · 12-11-2006, 11:20 AM

Put your feet under something heavy. You could even load up a barbell and put your feet under that, I guess.

**Gazhole** · 12-11-2006, 11:26 AM

Originally Posted by Witchblade

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.

**Nate K** · 12-11-2006, 06:01 PM

On the lat Pulldown if there is a part that keeps your knees down. Put your ankels there and knees on the seat pad.

**CowPimp** · 12-11-2006, 08:42 PM

Originally Posted by Nate K

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.

**Gazhole** · 12-12-2006, 12:15 AM

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?

**Gordo** · 12-12-2006, 04:47 AM

Originally Posted by CowPimp

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.

Hadn't considered the assist idea. I tried GHR's it on the lat pulldown the other day and on the first rep, my calves felt like they were going to retract back into my ass.

**Gazhole** · 12-12-2006, 05:07 AM

Originally Posted by Gordo

Hadn't considered the assist idea. I tried GHR's it on the lat pulldown the other day and on the first rep, my calves felt like they were going to retract back into my ass.

**Sexybeast777** · 12-13-2006, 02:35 AM

GHR is a great exercise

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