what do you guys think about performing 100 reps of gluthams a week?
glutham
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100 reps a week? What is your purpose? What is your experience with this movement? Depending on the distribution of sets and reps, that seems like an okay idea. I use GHR as a warmup exercise for some of my novices so we are hitting it 5-6 times a week, and usually a few sets of 3-8 (depending on their abilities obviously) which gets relatively near 100. After they are capable of banging out 10-15 unassisted we move them into the actual body of the workout and progress the difficulty level from there.
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thats how i do my 100reps, do like 50x a day as part of my warmup. i normally perform gh with a heavy med ball on a 6sec count for 10-12reps.
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5 sets a day seems a bit excessive in a warmup. If you have the machine on the right setting that would be very taxing to do before getting into heavy lifting. For guys who can handle that load and volume, we move the GHR into the workout and then either add weight (med ball, plate on chest–>behind head–>some hold overhead), or alter the difficulty by progressively elevating the back of the machine. That being said, you could maybe do a few sets of single leg GHR as a W/U and see how that goes, obviously the volume would be lower, but you would still be gaining strength.
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ill see how things go, i do most of my gh on the lat pd machine.
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I really like glute-ham raises and have used them both as described above and as an auxillary exercise. In addition to what WS said they can also be performed unilaterally to increase the intensity.
ELITETRACK Founder
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i think glute ham raises are one of the best exercises out there and they should be incorporated in every sprinters routine. there are many many ways to train them, and 100 reps in an unspecified amount of sets one one way. i'd suggest reading this elitefts article..
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