[senri]

senri on November 28, 2004 at 12:37 pm #10076

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?

[davan]

davan on November 28, 2004 at 10:46 pm #35068

Reverse hypers, good mornings, romanian deadlifts, snatch grip deadlifts, full squats, and pull throughs are all good alternatives. There are many others if you look around, too.

[senri]

senri on November 30, 2004 at 3:05 pm #35069

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?

[senri]

senri on December 10, 2004 at 3:22 pm #35070

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.

[frit17]

frit17 on December 10, 2004 at 9:41 pm #35071

Senri I have only seen one athlete do one rep one time in me life doing the excercise you are describing. It takes extreme hammy strength to do that without using your hands. I wouldnt say you are that weak.

[senri]

senri on December 11, 2004 at 4:46 am #35072

if they are strong how can i tell by this excercise?….When im able to do it fully down to the floor and up without using my hands?

[frit17]

frit17 on December 11, 2004 at 9:55 am #35073

Like i said not many people can ever be able to do it without their hands. I cant do it without my hands, but i am still pretty strong at pulling movements which involves alot of hamstring strength.

[davan]

davan on December 12, 2004 at 5:32 am #35074

What he is describing is more of a manual leg curl and not as effective as a true GHR because it does not have any hip movement.

[senri]

senri on December 13, 2004 at 5:59 pm #35075

so how do i do it with the hip movmente…Go half way then go back up?

[speedloob]

speedloob on December 14, 2004 at 9:52 am #35076

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.

[Mike Young]

Mike Young on December 15, 2004 at 3:27 am #35077

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

[senri]

senri on December 15, 2004 at 9:05 am #35078

damn, you need that stupid machine , places dont have it here. Damn sounds like a good excercise, oh man. So what i’ve been doing all along is just another leg curl?.

[speedloob]

speedloob on December 22, 2004 at 12:17 am #35079

how fast do you do these? should it be done fast enough that the momentum from the first part gets you started on the second part?

[onk]

onk on December 25, 2004 at 8:28 am #35080

https://www.kvusa.com/wl/revhyper.htm

[QUIKAZHELL]

QUIKAZHELL on December 25, 2004 at 12:05 pm #35081

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.

[senri]

senri on February 20, 2005 at 11:29 am #35082

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…

https://www.physev.com/athleticspartnerghq.htm

[Mike Young]

Mike Young on February 20, 2005 at 11:38 am #35083

That is not a GHR. That’s essentially a hamstring curl / leg extension using bodyweight as the resistance.

ELITETRACK Founder

[senri]

senri on February 20, 2005 at 12:20 pm #35084

how can i do a GHR without the machine in this damn city. I can’t find it anywhere

[Mike Young]

Mike Young on February 21, 2005 at 8:00 pm #35085

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

[tg]

tg on February 22, 2005 at 2:00 am #35086

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.

[senri]

senri on February 22, 2005 at 3:24 pm #35087

[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?

[tg]

tg on February 23, 2005 at 3:50 am #35088

With bands around your neck you can get a decent amount of tension for the ham curl part.

anchor them to a heavy dbell or something

[tg]

tg on February 23, 2005 at 8:26 am #35089

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)

[senri]

senri on February 23, 2005 at 2:55 pm #35090

yeah i need to get back on those romanion deadlifts and SLDL i usually do 205 with those, if i go heavy my grip becomes an issue, i was wondering if its ok to do alternate grip with RDL and SLDL?

[tg]

tg on February 24, 2005 at 7:57 am #35091

yep, it should be fine alternating grip