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  1. #1
    NOT ripped, NOT concerned LtL's Avatar
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    Default GHR Or Glute Ham Raise

    I discovered these recently as an alternative to leg curls for hamstrings and they are AWESOME but since posting about them in my thread I've had lots of questions about what they are, how they work and how to do them without the proper bench. GHR benches do not seem to commonplace in gyms and the health club/spa/curlfest that is my gym definitely does NOT have one so what to do? Well here are a few ideas from YouTube. I use a set-up similar to this one by hooking my legs under the knee support of a lat pulldown machine with my knees on the seat, facing out:



    And here are some other ways to do them:





    If you want any more ideas, search "ghetto GHR" on YouTube. Enjoy

    LtL

  2. #2
    Seasoned M&S Veteran DannyT's Avatar
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    Default

    Yep, they are the best. They would be my number1 alternative to SLDLs! Killer exercise, I bet you'll improve greatly on your squats from this.
    "Simplicity is the key to brilliance" - Bruce Lee

  3. #3
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Default

    I saw a youtube vid where the training partner was holding the ankles of the other person and they were using the floor for the GHR; just thought I'd throw that in, for those that have training partners.

  4. #4
    Support the Troops HDJoe's Avatar
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    Default

    looks interesting, does it put much stress on the knee's?

  5. #5
    NOT ripped, NOT concerned LtL's Avatar
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    Default

    Kneeling on the seat hurts them slightly but otherwise it's fine for me AND I've got a slightly dodgy left knee

    LtL

  6. #6
    M&S Injury Advisor yitmy's Avatar
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    Default

    Quote Originally Posted by HDJoe View Post
    looks interesting, does it put much stress on the knee's?
    You are placing direct pressure on the knee caps(patellae) and if you have knee arthritis or tracking problems with your knee cap you can actually increase the irritation there. A better way is when the knee is off the surface but this also increases the shear force of gravity giving your ligaments in your knee a real workout and if they could rupture they might. So if you are interested try placing a pillow or padding under your knee to make the compression forces more hospitable, the ball is a nice alternative but could be a pain to reposition all the time. This is an advanced technique! Do not try this unless your knees and trunk have been worked on in other positions first!
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90)

  7. #7
    NOT ripped, NOT concerned LtL's Avatar
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    Can't rep you Yitmy as have to spread the love but if I could, I would

    LtL

  8. #8
    Trusted Advisor Doug's Avatar
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    Default

    We did a video of this exercise for the forum, using a padded gym mat on the floor in front of the smith machine (bar at lowest level to catch), but cant find it,
    Doug

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  9. #9
    NOT ripped, NOT concerned LtL's Avatar
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    Default

    I looked at doing that at my gym but the Smith bar didn't go low enough

    LtL

  10. #10
    Regular Poster bmt40's Avatar
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    Default

    these are awesome!! been using them off and on for the last year or so

 

 

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