No GHR bench? No problem!

**Built** · 11-02-2008, 01:16 AM

YouTube Video

I usually tuck my legs under the leg extension pad, but any piece of equipment with a pad will do the trick.

If you use the seated leg extension pad, adjust it so it's the right height, set the pin at the heaviest weight setting (so the lever doesn't move), and put a friend - or a couple of 45s - on the seat to keep the machine from moving.

**Gazhole** · 11-02-2008, 04:35 AM

Nice!

Good idea!

I love messing with equipment, i got told off at my old gym for using the lat pulldown for these, haha.

**Built** · 11-02-2008, 04:43 AM

I've tried all the standard GHR work-arounds, but I had the BOSU and my buddy powerrack and I were looking for a place I could tuck my feet and he looked at the padded lever and said "there".

A ghetto GHR was born. <sniff!>

Hoglander · 11-02-2008, 07:45 PM

Good idea. I was looking for a way to do it in my gym. That will work well there. : )

I enjoyed the other video was well... nice.

powerrack · 11-02-2008, 08:18 PM

Quote:

Originally Posted by Built

I've tried all the standard GHR work-arounds, but I had the BOSU and my buddy powerrack and I were looking for a place I could tuck my feet and he looked at the padded lever and said "there".

A ghetto GHR was born. <sniff!>

built is my baby's momma!

**Built** · 11-02-2008, 08:21 PM

Hoglander - lemme know how they work out for you - and thanks!

Powerrack - it was a weird labour - only hurt the next day LMAO!

tomuchgear · 11-02-2008, 08:42 PM

sexy and inteligent total package as always built. cool vid.

**Built** · 11-02-2008, 08:54 PM

<blushes>

Thanks toomuch!

Hoglander · 11-02-2008, 10:05 PM

OH!!! So I see how it works!! I test the waters and tomuch just runs over on over and jumps in for a swim.

Touche' tomuch touche'

**Built** · 11-02-2008, 10:15 PM

ROFLMFAO!

You try 'em yet, Hoglander?

Hoglander · 11-02-2008, 10:41 PM

I've tried them at home with my legs under a pillow that's under the back of a couch. My knees were on another pillow. It didn't work so good. I needed a fat person on the couch but didn't have one available. : ( So it's got to be at the gym where I can find one if necessary. I never even heard of them until I saw them posted here awhile back. Gonna give er a try though.

tomuchgear · 11-03-2008, 09:17 AM

Quote:

Originally Posted by Hoglander

OH!!! So I see how it works!! I test the waters and tomuch just runs over on over and jumps in for a swim.

Touche' tomuch touche'

lol sorry i saw my chance and took it lol.

urbanski · 11-03-2008, 09:50 AM

once again, your goddessness amazes me

**Built** · 11-03-2008, 10:57 AM

You guys are too much!

Try the lift. If you do it right you'll be cursing my name!

min0 lee · 11-03-2008, 11:06 AM

YouTube Video

Nice to see someone also go low on a squat.

Why hide these gems?

min0 lee · 11-03-2008, 11:09 AM

Quote:

Originally Posted by Built

You guys are too much!

Try the lift. If you do it right you'll be cursing my name!

I don't think they will be cursing when they say your name.

**Merkaba** · 11-03-2008, 11:50 AM

Good job built. I won't comment on your sexiness.

urbanski · 11-03-2008, 01:40 PM

wish i could front squat like that

**Built** · 11-03-2008, 03:54 PM

I didn't realize these would be so interesting to you folks - I'll try to get a few more made of some of the weird-but-strangely-effective jury-rigged training I do.

**Merkaba** · 11-03-2008, 03:56 PM

Quote:

Originally Posted by Built

I didn't realize these would be so interesting to you folks - I'll try to get a few more made of some of the weird-but-strangely-effective jury-rigged training I do.

I think if youre showing body then it will be interesting to most folks...I think its mostly a bunch of men around here right?

**Built** · 11-03-2008, 04:29 PM

God bless men. ♥

rahaas · 11-03-2008, 05:22 PM

My wrist would be screaming for mercy if I held the bar like that. Cool vid's BTW!

**Built** · 11-03-2008, 06:26 PM

rahaas, I couldn't do them that way at first either. What saved me was the "Poliquin strap trick":

Poliquin strap trick for front squats
u-tube demo of someone using them for a 500-lb front squat

I used that strap trick for over a year before my wrists became flexible enough to do my fronts strapless (yes, that DID sound sexier than it actually is...). I found my wrist flexibility just sorta happened over time, just from holding the straps. I still use them for my heavier fronts - anything heavier than about 155 and my elbows start to drop. I imagine this will improve actuarially, but in the meantime I'll continue to employ the straps.

Will Brink suggests another option for fronts - instead of bending the wrists backward, try palms down:
u-tube demo of Brink Front Squats - alternative grip for people who have problems with clean or arms crossed grips

rahaas · 11-03-2008, 06:57 PM

I have been using Mr Brinks method for some time now and am happy to say I'm doing body weight x 5 at ATG.

Is there really a need for that much wrist flexibility? I'm not having any problem with cleans, just holding a heavier weight for long enough time to bang out reps.

Thanks for the links.

**Built** · 11-03-2008, 08:15 PM

I can't answer that one, only you can, for your training needs. What I can say is my wrist flexibility came up as my cleans and front squats got heavier. It took a LONG time, and there may be a faster way to get there, but it DOES come.

rahaas · 11-06-2008, 05:15 AM

I guess the only thing that concerns me since my hands are my livelihood is hyperflexing my wrist and the possibility of causing nerve damage. Maybe my concerns are unwarranted but I know when my wrist bend back that far they hurt, and they hurt bad so I just don't even try it.

**Built** · 11-06-2008, 10:54 AM

Don't do something that hurts. My wrists no longer hurt when I do this - but they WOULD have. That's why I used straps for fronts for over a year when I first started.

nkira · 05-23-2009, 08:39 AM

Nice....I am gonna give the strap trick a try...my wrists hurt too.

Quote:

Originally Posted by Built

rahaas, I couldn't do them that way at first either. What saved me was the "Poliquin strap trick":

Poliquin strap trick for front squats
u-tube demo of someone using them for a 500-lb front squat

I used that strap trick for over a year before my wrists became flexible enough to do my fronts strapless (yes, that DID sound sexier than it actually is...). I found my wrist flexibility just sorta happened over time, just from holding the straps. I still use them for my heavier fronts - anything heavier than about 155 and my elbows start to drop. I imagine this will improve actuarially, but in the meantime I'll continue to employ the straps.

Will Brink suggests another option for fronts - instead of bending the wrists backward, try palms down:
u-tube demo of Brink Front Squats - alternative grip for people who have problems with clean or arms crossed grips

**Merkaba** · 05-23-2009, 11:16 AM

Quote:

Originally Posted by nkira

Nice....I am gonna give the strap trick a try...my wrists hurt too.

I like straps. Go over 225 and its still a PIA though....For me at least.

T_man · 05-23-2009, 11:47 AM

you have a great ass

11-02-2008, 04:35 AM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Nice! Good idea! I love messing with equipment, i got told off at my old gym for using the lat pulldown for these, haha. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

11-02-2008, 04:43 AM	#3
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	I've tried all the standard GHR work-arounds, but I had the BOSU and my buddy powerrack and I were looking for a place I could tuck my feet and he looked at the padded lever and said "there". A ghetto GHR was born. <sniff!> Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-02-2008, 08:21 PM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Hoglander - lemme know how they work out for you - and thanks! Powerrack - it was a weird labour - only hurt the next day LMAO! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-02-2008, 08:42 PM	#7
tomuchgear is gettin divorcd n drnkn Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,682 Photos: 5	sexy and inteligent total package as always built. cool vid. i bet in the world you live in every one is a pony, eats rainbows, and craps butterflys. there is no damn justice in the world.

11-02-2008, 08:54 PM	#8
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	<blushes> Thanks toomuch! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-02-2008, 07:45 PM	#4
Hoglander Cleaner Join Date: Jun 2007 Location: Washington Posts: 1,501 Photos: 10	Good idea. I was looking for a way to do it in my gym. That will work well there. : ) I enjoyed the other video was well... nice.

11-02-2008, 10:05 PM	#9
Hoglander Cleaner Join Date: Jun 2007 Location: Washington Posts: 1,501 Photos: 10	OH!!! So I see how it works!! I test the waters and tomuch just runs over on over and jumps in for a swim. Touche' tomuch touche'

11-02-2008, 10:15 PM	#10
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	ROFLMFAO! You try 'em yet, Hoglander? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-02-2008, 10:41 PM	#11
Hoglander Cleaner Join Date: Jun 2007 Location: Washington Posts: 1,501 Photos: 10	I've tried them at home with my legs under a pillow that's under the back of a couch. My knees were on another pillow. It didn't work so good. I needed a fat person on the couch but didn't have one available. : ( So it's got to be at the gym where I can find one if necessary. I never even heard of them until I saw them posted here awhile back. Gonna give er a try though.

11-03-2008, 09:50 AM	#13
urbanski Member Elite Member Join Date: Mar 2008 Location: San Antonio, TX Posts: 237	once again, your goddessness amazes me

11-03-2008, 10:57 AM	#14
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	You guys are too much! Try the lift. If you do it right you'll be cursing my name! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-03-2008, 11:50 AM	#17
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	Good job built. I won't comment on your sexiness. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

11-03-2008, 01:40 PM	#18
urbanski Member Elite Member Join Date: Mar 2008 Location: San Antonio, TX Posts: 237	wish i could front squat like that

11-03-2008, 03:54 PM	#19
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	I didn't realize these would be so interesting to you folks - I'll try to get a few more made of some of the weird-but-strangely-effective jury-rigged training I do. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-03-2008, 04:29 PM	#21
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	God bless men. ♥ Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-03-2008, 05:22 PM	#22
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	My wrist would be screaming for mercy if I held the bar like that. Cool vid's BTW!

11-03-2008, 06:26 PM	#23
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	rahaas, I couldn't do them that way at first either. What saved me was the "Poliquin strap trick": Poliquin strap trick for front squats u-tube demo of someone using them for a 500-lb front squat I used that strap trick for over a year before my wrists became flexible enough to do my fronts strapless (yes, that DID sound sexier than it actually is...). I found my wrist flexibility just sorta happened over time, just from holding the straps. I still use them for my heavier fronts - anything heavier than about 155 and my elbows start to drop. I imagine this will improve actuarially, but in the meantime I'll continue to employ the straps. Will Brink suggests another option for fronts - instead of bending the wrists backward, try palms down: u-tube demo of Brink Front Squats - alternative grip for people who have problems with clean or arms crossed grips Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-03-2008, 06:57 PM	#24
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	I have been using Mr Brinks method for some time now and am happy to say I'm doing body weight x 5 at ATG. Is there really a need for that much wrist flexibility? I'm not having any problem with cleans, just holding a heavier weight for long enough time to bang out reps. Thanks for the links.

11-03-2008, 08:15 PM	#25
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	I can't answer that one, only you can, for your training needs. What I can say is my wrist flexibility came up as my cleans and front squats got heavier. It took a LONG time, and there may be a faster way to get there, but it DOES come. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-06-2008, 05:15 AM	#26
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	I guess the only thing that concerns me since my hands are my livelihood is hyperflexing my wrist and the possibility of causing nerve damage. Maybe my concerns are unwarranted but I know when my wrist bend back that far they hurt, and they hurt bad so I just don't even try it.

11-06-2008, 10:54 AM	#27
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Don't do something that hurts. My wrists no longer hurt when I do this - but they WOULD have. That's why I used straps for fronts for over a year when I first started. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-23-2009, 11:47 AM	#30
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	you have a great ass Cheat on your girlfriend, not on your meal.

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