Hamstring raises without a bench, here's what i do

[Rissole]

A few friends have asked me how i set up for hamstring raises without a proper bench. Without one they really mess up your knees so all you may have to do is buy some chain and clip and you'll be away

First i take the leg pad thingys off the roman chair

Then i place a chain over the leg support thingy on the lat pulldown machine

Put the chain around the lat mach leg brace and through the roman chain leg thingy

Set position, knees behind roman chair pad, i also brace me toes against the machine.

Then dive on out Knees are protected by the quads rolling up onto the pad.

These have been the best thing ever for my hammies, hope this helps someone or maybe gives you an idea of a variation you can do yourself

 

[Rissole]

Now my training partner is quite large at just under 100kg 6'2" he cant do as many as me so when he gets to failure he uses a catch and push to finish the set off.
If you are just starting you wil prolly need to do this too till your strength comes up.
Just catch with your hands as you get to the floor then push just enough till you can finish the move yourself

 

[ironman512]

creative

 

[The Monkey Man]

You guys are sissies!

I can do those holding a plate to the back of my head

 

[Seanp156]

Riss, you're crazy .

 

[P-funk]

all that is is a glute ham raise. You are taking the knee pad off the glute ham raise to place it onto the lat pulldown machine to make a glute ham raise? why not just lie face down on the blue "roman chair" and perform the glute ham raises?

 

[Rissole]

all that is is a glute ham raise. You are taking the knee pad off the glute ham raise to place it onto the lat pulldown machine to make a glute ham raise? why not just lie face down on the blue "roman chair" and perform the glute ham raises?

The top bench is for hyper extensions. Your hips are at the edge of the pad not your knees. Dont worry, i've tried turning the other thing round and it don't work

 

[b_reed23]

thanks Rissy!!

 

[pyro]

Rissole...........
i been trying to come up with ways to modify those hyper chairs................this is gonna help a lot......thanks

You cant do glute ham raises with the hyperextensions chairs...it's impossible cause you need to hold your feet in place (make it fixed) and using the lat pulldown, you have the bench holding your feet...

Now i just have to get past those rats stares....maybe i'll stick my middle finger, lol........

 

[SING]

I've seen a lot of people spend 3+ months before they can complete just a few reps of the GHR, seems like you could put the rope grip on the Lat pull down and select the needed weights for assistance, like a pull up or dip machine. Guess you would have to have grap it over your head though.

 

[unclem]

not being gay, if those r your abs RISSOLE there in great shape.