Tip 7 Ways to Do the Glute Ham Raise

Tip 7 Ways to Do the Glute Ham Raise

Tip 7 Ways to Do the Glute-Ham Raise Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 7 Ways to Do the Glute-Ham Raise You' ve probably seen the GHR before Here' s how to do it right and how to make it even more effective by Bret Contreras April 17, 2017October 7, 2022 Tags Glutes, Tips, Training This is a comprehensive progression scheme for the glute ham raise or GHR. Here's the main thing to remember: To make it easier, position the footplate lower and/or further from the hip pad. To make it harder, position the footplate higher and/or closer to the hip pad. There are several variations beyond those tips though, and some are more challenging than others. Here's what to try: The swinging GHR is the easiest to do. It involves hip extension then knee flexion. The momentum generated during the hip extension phase makes the knee flexion phase much more achievable for beginners or big guys. This is actually easier than the neutral-hip GHR. Flexing the hip lengthens the hamstring and places it in a more effective position to produce force. But don't think of this version as less effective. You can add more reps or weight with this, and you can strengthen the hams in the lengthened position which will improve athletic performance. Experts usually recommend the neutral-hip GHR, but athletes and powerlifters rarely do it this way. Usually you'll see some hip flexion or massive anterior pelvic tilt (which mimics hip flexion) in an effort to make the exercise easier and more manageable. Keep a neutral hip and pelvic position. This will be challenging, and most will struggle to do a single glute-ham raise with a truly neutral hip, spine, and pelvis. In the video you'll notice that I'm anteriorly tilting the pelvis and hyper-extending the lumbar spine. Put your hands behind your head in a prisoner position. This lengthens the external lever arm and makes the exercise more challenging. The prisoner variation is like holding a 10-20 pound dumbbell, though difficulty will vary depending on the length of your torso. Once you master the bodyweight variations, add load. Try a dumbbell under your chin, a chain draped over your neck, or a weighted vest. This is hard but highly effective. Why? Accommodating resistance. Using a band places a greater load on the hamstrings during the second part of the movement. Without a band that part of the movement is weaker due to the way the length of the hamstrings diminishes. The extra resistance is the advantage of this variation. The most effective and challenging way to do the GHR is to elevate the back end of the unit. This increases the torque angle curve, which means you put constant tension on the hams throughout the entire movement. As a reference, I can do 20 standard bodyweight GHRs, but only 6 rear-elevated ones. Elevating the machine on top of a box squat box works well. Try to get a full lockout. You'll notice in the demo I wasn't able to since I was fatigued from filming each of the videos in succession. Just make sure you go higher and achieve greater knee flexion at the top of the movement. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Complete Power Look Program The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show". Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau October 23 Training Inside the Muscles Best Shoulders and Trap Exercises Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this. Bodybuilding, Shoulders, Training, Traps Bret Contreras February 16 Training Tip Triple-Threat Bicep Training Here's a smart way to clobber every fiber of your biceps for faster growth. Training Gareth Sapstead January 6 Training 10 Training Tricks for Big Men If you look like a less-hairy version of Bigfoot, then you can't always train the same way as smaller guys. Here are the differences you need to know. Bodybuilding, Powerlifting & Strength, Training Lee Boyce July 23
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