ghetto GMR's

[Sim882]

Hey just thought I'd start doing ghetto GHR (natural GHR on a lat pull down machine).

At this stage I'm not strong enough to do them as positives, so just doing them as negatives.

Some questions:

(1) how long does it normally take to be able to do 5 reps as positives. I weigh 70kg, currently squat 130kgx5 just below parallel, 110x5 to true ATG, and 140x5deadlift.
(2) do GMR's that lack the hip extension aspect have any carryover to deads/squats?
(3) will doing negatives only have any hypertrophy gains?

[entropy1]

do you mean GHRs?

i've got similar qs to this aswell

i also found RDLs very helpful for GHRs?

[Sim882]

do you mean GHRs?

i've got similar qs to this aswell

i also found RDLs very helpful for GHRs?

LOL

I'm an idiot - yes GHR

[dcamnc]

natural ghr's (aka ghetto ghr's) are nothing like real ghr's. Natural ghr's are just a regular leg curl. Real ghr's are a hyperextension followed by the leg curlish part.

[Sim882]

natural ghr's (aka ghetto ghr's) are nothing like real ghr's. Natural ghr's are just a regular leg curl. Real ghr's are a hyperextension followed by the leg curlish part.

There is actually at least one differnece.

In a leg curl, the hardest part of the lift is the final contraction (i.e., full flexion), whereas in natural ghr, the toughest part is when the knee is near extension.

Forwhatever reason the ghetto ghr's seem to have caused much greater DOMS - maybe just because they were essentially forced negatives.

I may try and use a bosu ball or whatever they are called to get something closer to a real ghr

[dcamnc]

Your right, it is a little different. The leg curl on the natural ghr is MUCH harder than on a ghr machine. The pivot point is different. The real ghr's pivot point is in the middle of your thighs (where the pad is), while the natural pivots at the knee. Also, you have the momentum of the preceeding hyper helping you through the leg curlish part on the real ghr.