ghr machine

    Posted In: Strength & Conditioning

        • Participant
          flow on May 27, 2006 at 6:31 pm #11886

          hey there.  ive never seen a ghr-machine before (except on the internet)  and it seems that theres no such thing in my retard country.  now i really want to do them properly and came to the conclusion that a machine/rack or however youd like to call it is necessary  to not stress the knees to much and to give the calve pushing its role in the movement etc…

          sooo i wanna build one,  could anyone here help me out by sending me a few good pictures and maybe measure out the length of the important parts.  or somekind of blueprints 😛

          thanks in advance

        • Member
          Carson Boddicker on May 30, 2006 at 10:22 am #53609

          and to give the calve pushing its role in the movement etc…

          I actually think the calves play a role in knee flexion.  I think if you dig around enough on the web you'd find a makeshift GHR, or you could use manual hamstring curls and/or the lat pull down machine seat. 

        • Participant
          flow on May 30, 2006 at 10:44 am #53610

          thx for the reply 🙂
          the makeshift ghr i found where all more or less a reverse hamstring curl,  except one of em, the latter however i cant do cause of lack of facilities.

          i just wanted to see a proper machine so im sure i aint missing anything.
          btw i finally found a good picture.

          the body comes to rest with the lower quads on that roundisch pad,  right?

        • Member
          Carson Boddicker on May 31, 2006 at 6:59 am #53611

          The closer your knees to the pad the more difficult it is, so as you get stronger you will move up closer to the edge. 

        • Participant
          kronik85 on June 1, 2006 at 5:20 am #53612

          building a ghr machine is gonna be a pretty difficult task.

          you may wanna just stick to natural GHR until you find a gym/somewhere with one.

        • Participant
          flow on June 1, 2006 at 11:32 am #53613

          i see your point,  but as im not a fan of the hamstring curl,  the natural ghr probably wouldnt be my thing?  dunno,  ill try them though.  at least till i have my ghr bench 😀

        • Participant
          kronik85 on June 5, 2006 at 1:55 am #53614

          for the natural ghr : find somewhere you can tuck/anchor your feet under.  get on your knees in normal GHR position,  tuck feet under anchor.  go down as a normal GHR, come back up.

          not reall a hamstring curl,  it almost directly mimics the motion of a bench.

        • Member
          Carson Boddicker on June 5, 2006 at 6:48 am #53615

          You dont really get the hip extention portion of the movement.  I suppose you could say it "almost" mimics it, but you miss that key portion.  Even without it, it is still a very good exercise.   

        • Participant
          kronik85 on June 5, 2006 at 10:19 am #53616

          ya, just an alternative.  not much out there to replace a good GHR bench.  it'll be tough to build one yourself.

        • Participant
          utfootball4 on June 5, 2006 at 10:31 am #53617

          ya, just an alternative. not much out there to replace a good GHR bench. it'll be tough to build one yourself.

          i agree, thats why i use the lat pulldown mac

        • Participant
          flow on June 6, 2006 at 6:53 pm #53618

          i found an alternat setup that might work.  more when i tried it 😉

        • Keymaster
          Mike Young on June 16, 2006 at 9:21 am #53619

          i found an alternat setup that might work.  more when i tried it 😉

          Any update?

          ELITETRACK Founder

        • Participant
          offtheblocks on November 26, 2006 at 6:18 am #53620

          [quote author="kronik85" date="1149483009"]
          ya, just an alternative. not much out there to replace a good GHR bench. it'll be tough to build one yourself.

          i agree, thats why i use the lat pulldown mac
          [/quote]

          how would you use the lat pulldown machine to do GHRs?

        • Participant
          flow on November 26, 2006 at 9:37 am #53621

          [quote author="utfootball4" date="1149483710"]
          [quote author="kronik85" date="1149483009"]
          ya, just an alternative. not much out there to replace a good GHR bench. it'll be tough to build one yourself.

          i agree, thats why i use the lat pulldown mac
          [/quote]

          how would you use the lat pulldown machine to do GHRs?
          [/quote]

          look on google video…

        • Participant
          flow on November 26, 2006 at 9:45 am #53622

          [quote author="Flow" date="1149600256"]
          i found an alternate setup that might work.  more when i tried it 😉

          Any update?
          [/quote]

          i used one of these https://images.google.de/images?hl=de&q=sprossenwand&btnG=Google-Suche&ie=UTF-8&oe=UTF-8&sa=N&tab=wi
          to fix the legs while my knees where resting on a high box that had some inflateable cushion on top.

          but i build one myself by now

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