okay my coach helped keep my legs down to do this excercise, this was my first time doing them……This is tough man, i couldnt even do one, my hams are extremely weak, any ways i can train my hams to be able to do this bodyweight excerice?….Leg curls doesnt seem to be favored around here, any other way?
GHR
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i did this again, but i then only went 3/4 of the way and my hams felt like they were gonna pull. THen i gently put my hands out while feeling my hams about to pull real hard, and gently go back to upright knee position.I quicky sit down and feel as if i pulled my hammy’s….Very uncomfortable pain, im so weak in this area, feeling a pain like this on such an excercise is it normal?
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ok for the glute ham raise. Since i cant do one. How do you do one really?………..I usually go about 3/4 down while feeling like my hams gonna rip and fall on the floor. How many reps should i do…Basically i dont know how to do it properly in terms of reps to somehow manage a progress in this excercise….Its strange cause i can almost do the whole weight on the leg curl.
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i have a few questions about how this excercise is performed. on the ghr machine at my school, even with the foot pedals all the way as close to the pad as they get, my knees dont quite reach the pad. Can i still do them? also ive seen this done several ways, do you start with your hips bent foward, then straighten your body, then bend at the knees or just bend at the knees. Also, do you start verticle or horizontal? Since my knees dont reach the pad, once i get to verticle, will i just slip off? Also, is it possible to pull a hammie doing this, it feels that way.
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You can’t really do a GHR without a GHR machine. What has been described in the previous couple posts is basically a leg curl.
[i]Originally posted by speedloob[/i]
i have a few questions about how this excercise is performed. on the ghr machine at my school, even with the foot pedals all the way as close to the pad as they get, my knees dont quite reach the pad. Can i still do them?It’s tough to say without seeing the setup.
also ive seen this done several ways, do you start with your hips bent foward, then straighten your body, then bend at the knees
Yes.
Also, do you start verticle or horizontal?
Chest is vertical, legs are horizontal.
ELITETRACK Founder
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We’ve also done reverse hypers on stabilty balls with our hands grabbing a bench or the foot rests of a seated cable row machine.
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i do it like this, but not as deep, also i keep my back straight when i go up i dont bend like he does…
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That is not a GHR. That’s essentially a hamstring curl / leg extension using bodyweight as the resistance.
ELITETRACK Founder
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I don’t think it can be done without the appropriate apparatus. I also don’t think it really matters though as there are plenty of exercises out there which would make perfectly good substitutes for GHR. While I am a big fan of GHR their is no single exercise that will make you a champion.
ELITETRACK Founder
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Not ideal, but with a 45 degree back raise you can do a hamstring curl at the top. With bands around your neck you can get a decent amount of tension for the ham curl part. With enough band I think it feels pretty close to a body weight glute ham. Don’t forget to flex your calves.
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[i]Originally posted by TG[/i]
Not ideal, but with a 45 degree back raise you can do a hamstring curl at the top. With bands around your neck you can get a decent amount of tension for the ham curl part. With enough band I think it feels pretty close to a body weight glute ham. Don’t forget to flex your calves.how would i put the bands, around my neck holding it with my arms or attached to something?
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Like Mike said there are tons of good hamstring/posterior chain exercises.
do some Romainian deadlifts. don’t be afraid go heavy on these. they will help you out your O’lifts
dumbbell swing throughs and cable pull throughs are good as well
I’ve found pull throughs and romainians really increase flexibility (in addition to strength)
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