Glute-Ham raises..how do you do them?

[AKIRA]

My umm.....fitness center doesnt have a 'machine' or whatever you want to call it (it looks like a modified hyperextension platform), but I did find this..

Bodybuilding.com - Coach Davies - Hamstring Development For Athletes!

How are you guys doing them?

 

[DontStop]

that looks like an expensive piece of equipment for a simple exercise. I'd probably just use a squat rack and put a big bar on the very bottom just hooking above the ground.

 

[AKIRA]

Well that piece of equipment is in almost every gym already....BUT MINE.

 

[DontStop]

Well we have two squart racks, and I assume that it can be used as a "glute ham" machine as well.

 

[MCx2]

Well that piece of equipment is in almost every gym already....BUT MINE.

We've got it at mine.

 

[Witchblade]

My gym doesn't have it either.

Put heavy shit on your heels. A deadlifting bar, the lowest pins in a squat rack/smith machine, or put your feet under your bed or under the knee holds on a pulldown machine.

But basically, it sucks balls if you don't have a proper piece of equipment.

 

[MCx2]

My gym doesn't have it either.

Put heavy shit on your heels. A deadlifting bar, the lowest pins in a squat rack/smith machine, or put your feet under your bed or under the knee holds on a pulldown machine.

But basically, it sucks balls if you don't have a proper piece of equipment.

Yeah, I was gonna say, there is no way I'm going through all that...

 

[AKIRA]

My gym doesn't have it either.

Put heavy shit on your heels. A deadlifting bar, the lowest pins in a squat rack/smith machine, or put your feet under your bed or under the knee holds on a pulldown machine.

But basically, it sucks balls if you don't have a proper piece of equipment.

I guess that doesnt sound too bad. Thats basically a description of the link I provided.

 

[Dale Mabry]

My gym has 2 GHR machines, and no one uses them properly., It would be a public service to remove them and put one in the fitness assessment room for the trainers.

 

[MCx2]

My gym has 2 GHR machines, and no one uses them properly., It would be a public service to remove them and put one in the fitness assessment room for the trainers.

How do they use them improperly?

Seems pretty straight forward to me..

 

[Dale Mabry]

How do they use them improperly?

Seems pretty straight forward to me..

Most people sit in it upside down and do sit-ups or use it for regular hypers. Really, I am not shitting you.

The ones who know what a GHR is don't set the machine up properly, and use so much momentum it's crazy.

 

[MCx2]

Most people sit in it upside down and do sit-ups or use it for regular hypers. Really, I am not shitting you.

The ones who know what a GHR is don't set the machine up properly, and use so much momentum it's crazy.

ROFL!

Most people at my gym just stare at it like it's a UFO and they don't wanna get radiation poison by getting too close.

 

[Gazhole]

I use the Lat Pulldown machine.

You have the cylindrical pads to hook your legs under, the seat to put your knees on, and the actual body of the machine to use as a toe plate.

Works pretty well, plus if you want you can hook something over the actual pulldown handle for assistence, or do what i do and just hold the seat between your legs for a little help.

 

[AKIRA]

The lat pulldown seems kinda perfect. Would you even need a toe plate?

The movement seems pretty straight forward, but I can see how some people used the GHR 'machine' (it doesnt move, so how is it a machine?) for hyperextensions.

 

[Gazhole]

The lat pulldown seems kinda perfect. Would you even need a toe plate?

The movement seems pretty straight forward, but I can see how some people used the GHR 'machine' (it doesnt move, so how is it a machine?) for hyperextensions.

Because the gap between the pads and the seat isnt perfect, i do use the toe plate quite a lot. I guess it depends on the model of your Pulldown machine? Try it out and see how it goes!

And yeah, its a very basic, but still insanely tough exercise, lol. Id totally reccomend it though, its done a lot for my development.