View Full Version : glute-ham tie-in...HELP!?!?
Valerie_D
10-08-2009, 01:52 PM
I am no stranger to fitness and clean-eating....BUT, I have a horrible glute-ham tie-in and I can't seem to figure out what to do to fix it. Even though I'm not a NEWBIE to fitness, I am also not a professional and know that there is also something new to learn. Can anybody PLEASE tell me how to create a nice glute-ham tie-in? Nothing I do seems to work and I'm getting extremely frustrated at this point. I would appreciate any and all ideas!
Valerie
1972girl
10-08-2009, 02:00 PM
I am no stranger to fitness and clean-eating....BUT, I have a horrible glute-ham tie-in and I can't seem to figure out what to do to fix it. Even though I'm not a NEWBIE to fitness, I am also not a professional and know that there is also something new to learn. Can anybody PLEASE tell me how to create a nice glute-ham tie-in? Nothing I do seems to work and I'm getting extremely frustrated at this point. I would appreciate any and all ideas!
Valerie Glute-ham tie-in? Not sure what you mean.
kimm4
10-08-2009, 02:01 PM
I am no stranger to fitness and clean-eating....BUT, I have a horrible glute-ham tie-in and I can't seem to figure out what to do to fix it. Even though I'm not a NEWBIE to fitness, I am also not a professional and know that there is also something new to learn. Can anybody PLEASE tell me how to create a nice glute-ham tie-in? Nothing I do seems to work and I'm getting extremely frustrated at this point. I would appreciate any and all ideas!
Valerie
The glute/ham tie in is the most difficult to achieve. It's a matter of having some solid overall hammies/glutes along with a low level of body fat. I don't think I've ever seen it on women until they get under 12%. Even then not all women have it...which makes me believe a lot of it has to do with genetics...
Valerie_D
10-08-2009, 02:07 PM
Glute-ham tie-in? Not sure what you mean.
Right where your hamstrings meet the bottom of your butt. My butt looks great in a pair of jeans but has what my sister and I refer to as my "fat wrinkle" right at the bottom of my butt. I've seen others call it the "smile effect." It is not a happy thing, rest assured.
Valerie_D
10-08-2009, 02:10 PM
The glute/ham tie in is the most difficult to achieve. It's a matter of having some solid overall hammies along with a low level of body fat. I don't think I've ever seen it on women until they get under 12%. Even then not all women have it...which makes me believe a lot of it has to do with genetics...
Hmm..this is good info, even if a little disappointing. :( So, what about just getting rid of that little "smile" where your butt meets your hams? Even if I don't have a totally ripped tie-in I'd like to NOT have that little extra right there. And I do an awful lot of lower body work already but I will happily do more if I can smooth that out.
PBanonymous
10-08-2009, 02:11 PM
Right where your hamstrings meet the bottom of your butt. My butt looks great in a pair of jeans but has what my sister and I refer to as my "fat wrinkle" right at the bottom of my butt. I've seen others call it the "smile effect." It is not a happy thing, rest assured.
call me crazy but I always wanted this "wrinkle" lol cuz most women with fabulous bubbly butts have it! :) guess u always want what you don't have
Valerie_D
10-08-2009, 02:14 PM
The glute/ham tie in is the most difficult to achieve. It's a matter of having some solid overall hammies/glutes along with a low level of body fat. I don't think I've ever seen it on women until they get under 12%. Even then not all women have it...which makes me believe a lot of it has to do with genetics...
Ah, you have an awesome booty!! I'm not nearly as muscular as you are but would sure love to have that lower body!
Valerie_D
10-08-2009, 02:16 PM
call me crazy but I always wanted this "wrinkle" lol cuz most women with fabulous bubbly butts have it! :) guess u always want what you don't have
Lol...well thanks! It is pretty bubbly, I don't want to lose that aspect of it. I do like having THAT, I just want it to be a little smoother right there. You are right, though...always going after what we don't already have!!
kimm4
10-08-2009, 02:21 PM
Hmm..this is good info, even if a little disappointing. :( So, what about just getting rid of that little "smile" where your butt meets your hams? Even if I don't have a totally ripped tie-in I'd like to NOT have that little extra right there. And I do an awful lot of lower body work already but I will happily do more if I can smooth that out.
It still a matter of lowering the body fat more than anything else.
Continue your focus on hitting the lower half and keep it heavy.
Not sure if you do all these, but here's a list of exercises I use:
Glute/ham raises
Squats (All kinds)
RDL's
SLDL's
Leg press (wider stance along with single leg press)
Bench Step ups
Cable pullthroughs
Good mornings
Walking lunges
Lying leg curls
Standing leg curls
Reverse hyper extensions
Uphill sprints, running stairs or bleachers
Valerie_D
10-08-2009, 02:24 PM
It still a matter of lowering the body fat more than anything else.
Continue your focus on hitting the lower half and keep it heavy.
Not sure if you do all these, but here's a list of exercises I use:
Glute/ham raises
Squats (All kinds)
RDL's
SLDL's
Leg press (wider stance along with single leg press)
Bench Step ups
Cable pullthroughs
Good mornings
Walking lunges
Lying leg curls
Standing leg curls
Reverse hyper extensions
Uphill sprints, running stair or bleachers
Oh awesome!! Thanks!! I do a lot of these but there are a few I don't do. I'm going to print this off. I appreciate it SO much.
Walk2liv
10-08-2009, 02:54 PM
Oh awesome!! Thanks!! I do a lot of these but there are a few I don't do. I'm going to print this off. I appreciate it SO much.
can you give an exampe of what this "glute-ham tie in" looks like on a figure competitor? I'd like to know to see if I can get something similar
bouncingpuka
10-09-2009, 04:03 AM
can you give an exampe of what this "glute-ham tie in" looks like on a figure competitor? I'd like to know to see if I can get something similar
yeah....what exactly IS a glute-ham tie in........?
bouncingpuka
10-09-2009, 04:13 AM
oooh, ok.....This is it..... a little too much for me honestly....I would prefer keeping the "butt", so, less muscular obviously, but that's just individual taste :-)
http://img12.imageshack.us/img12/930/gluteham.jpg
God, I was trying desperately to stick the photo in the post, not as a link, but I've given up....siiighh......
freebirdmac
10-09-2009, 05:06 AM
oooh, ok.....This is it..... a little too much for me honestly....I would prefer keeping the "butt", so, less muscular obviously, but that's just individual taste :-)
http://img12.imageshack.us/img12/930/gluteham.jpg
God, I was trying desperately to stick the photo in the post, not as a link, but I've given up....siiighh......
She's at or close to contest level bf. Add in a normal level and you'll have the "butt".
Deadlifts and hack squats hit that area very nicely for me.
bouncingpuka
10-09-2009, 05:11 AM
She's at or close to contest level bf. Add in a normal level and you'll have the "butt".
Deadlifts and hack squats hit that area very nicely for me.
hehe, ok! Good to know :-)
kimm4
10-09-2009, 10:52 AM
oooh, ok.....This is it..... a little too much for me honestly....I would prefer keeping the "butt", so, less muscular obviously, but that's just individual taste :-)
http://img12.imageshack.us/img12/930/gluteham.jpg
God, I was trying desperately to stick the photo in the post, not as a link, but I've given up....siiighh......
LOL that is the same picture I almost posted yesterday...very difficult to come close to this level.
bouncingpuka
10-09-2009, 02:11 PM
LOL that is the same picture I almost posted yesterday...very difficult to come close to this level.
hahahahahaha, LOL :-D
Great minds think alike! (let's leave out the part that says "....and fools seldom disagree...." ) .......
;-)
Valerie_D
01-10-2010, 07:21 PM
LOL that is the same picture I almost posted yesterday...very difficult to come close to this level.
Oh, boy...I'm not trying to get anywhere NEAR that. Kudos to her but I want to keep my feminine curves, just LIFT it a little bit more.
egoatdoor
01-11-2010, 05:05 PM
It still a matter of lowering the body fat more than anything else.
Continue your focus on hitting the lower half and keep it heavy.
Not sure if you do all these, but here's a list of exercises I use:
Glute/ham raises
Squats (All kinds)
RDL's
SLDL's
Leg press (wider stance along with single leg press)
Bench Step ups
Cable pullthroughs
Good mornings
Walking lunges
Lying leg curls
Standing leg curls
Reverse hyper extensions
Uphill sprints, running stairs or bleachers
If you really feeling psychotic one day, try doing 30 minutes on the Stair Master and follow up with 5-10 minutes of Bench Step Ups with light dumbbells in your hands. :eek: Your hams and glutes will be talking to you for days. :D
.Zaher.
01-11-2010, 05:16 PM
If you really feeling psychotic one day, try doing 30 minutes on the Stair Master and follow up with 5-10 minutes of Bench Step Ups with light dumbbells in your hands. :eek: Your hams and glutes will be talking to you for days. :D
Yes even just 15 mins on the closest to the highest level on the Stairmaster does wonders for your butt =)
Add 3 sets of 10rep 20lb lunges and you will be effin sore for the next 3 days
Guranteed