Can't even do a single BW GHR

[Doenitz79]

How do I work up towards being able to do one?

Refering to an actual GHR setup, not a ghetto one.

[TurtleApe]

Loop a band around your chest so it helps pull you back up

Some GHR have handles out front that you can push off of you could just push off those if you dont have a band and slowly over time push less and less

or you could just have someone push up on your chest when you get stuck

[jmt92]

Idk how much help I'll be since I have always been able to do them but...

-loop a band around you and gradually use a lighter band until you dont need one.

-heavy negatives, 3 sec. down, then have someone push you up.

-if your ghr setup has the handles at the top, puh off of them to get up, then stress the negative.

[gbg]

I was able to do one the first time I tried, I now do them with 10lb plate, so I don't think you necessarily have to use a GHR to build up to them, what do you do now or have done in the past for your hamstrings?

If your core is weak that may also be making it difficult.

[GoJu]

How do I work up towards being able to do one?

Refering to an actual GHR setup, not a ghetto one.

wait you mean on an actual GHR bench? On those I can sets of 6, but I can't do one ghetto one, weird, probably negs are your best bet, you look like your top heavy so maybe that might be one reason idk

[purepower88]

set a flat bench in front of the lat pulldown. so hopefully you can picture how that is set up

now, instead of being a badass like above, have a friend pull down the lat bar with xx lbs attached and grab it behind you, hold it to your ass. now go down and there should be some resistance pulling you back up. enjoy

[gbg]

Or, on the regular GHR you could move the pins back so you have less of lever, the further you have the pins set the longer the lever making it more difficult.

[TrettinR]

I must be doing GHR's wrong, because I have been able to them for high reps even in high school. Can someone link a video of a "correct" GHR for me?

[Fluster]

About 2 minutes in.



Ghetto ones are ridiculously hard by comparison (apparently, having never used a real GHR)

[TrettinR]

Alright.... well in that case I have always been doing them right....

[gbg]

About 2 minutes in.



Ghetto ones are ridiculously hard by comparison (apparently, having never used a real GHR)

The pad is really high on his hips, when I do them it's closer to my knees or sometimes knees over pad.

[clorox_me]

The pad is really high on his hips, when I do them it's closer to my knees or sometimes knees over pad.

you don't want your knees on the pad during the exercise. It should be over the pad at the extension, and behind at the top of the movement.


from elitefts:

How to do a standard GHR

To do a GHR, you'll start with your body in a horizontal position on the bench with your toes pushed into the toe plate. Your knees will be set two inches behind the pad and your back will be rounded with your chin tucked. You then push your knees into the pad and curl your body up with your hamstrings while keeping the back rounded. As you approach the top position, squeeze your glutes to finish in a vertical position.

http://www.elitefts.com/documents/glute_ham_raise.htm

[gbg]

you don't want your knees on the pad during the exercise. It should be over the pad at the extension, and behind at the top of the movement.


from elitefts:



http://www.elitefts.com/documents/glute_ham_raise.htm

I didn't say they were on them I said close to or over.

[clorox_me]

I didn't say they were on them I said close to or over.

I assumed when you said knees over the pad you meant your knees were on the pad? My mistake

[koyongi]

you don't want your knees on the pad during the exercise. It should be over the pad at the extension, and behind at the top of the movement.

from elitefts:

http://www.elitefts.com/documents/glute_ham_raise.htm

AH HA HA HA HA HA!
For everyone and their Higgs bashing when Jacob left, now you're using him as an example.

[clorox_me]

AH HA HA HA HA HA!
For everyone and their Higgs bashing when Jacob left, now you're using him as an example.

???

I don't think i saw the Higgs bashing and/or was around for it. haha

[DJSTARER]

* don't be fat and make your hamstrings stronger.

[Heisman2]

Here's how I do them in a gym without a GHR bench. I take a hyperextention bench and put the back end on a box. You can raise the box or move the hyperextension bench closer to the box to make the exercise harder, or you can lower the box or move the hyperextension bench further away to make it easier. The benefit is you can easily alter the resistance/difficulty of the lift. If you make it so that the bench is parallel to the floor, it's the exact same thing as a ghetto GHR.

[endpoint]

set a flat bench in front of the lat pulldown. so hopefully you can picture how that is set up

now, instead of being a badass like above, have a friend pull down the lat bar with xx lbs attached and grab it behind you, hold it to your ass. now go down and there should be some resistance pulling you back up. enjoy

Wrong exercise. It would be hard to set up a lat pulldown machine close enough to the GHR

My vote is that you have the machine set up wrong. If you can deadlift what I have seen you deadlift...its impossible for you not to do one

[Doenitz79]

It's this, my training crew got it dirt cheap at about US$430 second hand from a private gym here.



It seems to be slightly different from the other GHR benches I see online, does anyone agree?

Just wondering if my relative lack of posterior chain work is a problem?

I do only conventional deadlifts once a week(5/3/1 followed by a few back off sets) The only form of squat I'm doing is the front squat.

I also do farmers, tire, and yoke though.

[endpoint]

It's this, my training crew got it dirt cheap at about US$430 second hand from a private gym here.



Just wondering if my relative lack of posterior chain work is a problem?

I do only conventional deadlifts once a week(5/3/1 followed by a few back off sets) The only form of squat I'm doing is the front squat.

I also do farmers, tire, and yoke though.

It would just be a technique thing, there is no way your posterior chain is too weak.

Mine is weak as hell, I am 275 pounds and I can do them with a Olympic bar for sets of 20

Work on the eccentric for now. Push yourself up with the handles and take 5-10 seconds to lower yourself down.

You will be able to do them in no time.

[purepower88]

Wrong exercise. It would be hard to set up a lat pulldown machine close enough to the GHR

My vote is that you have the machine set up wrong. If you can deadlift what I have seen you deadlift...its impossible for you not to do one

i think you misunderstand how it is set up. thats a lat pulldown with a flat bench in front of it, am i wrong here? if so what the heck have i been doing? or what the heck is layne doing?

[Big Sexy J]

When I first used one, I was straining for like 6...after having a hard time even doing one at first. Not even 10 training sessions with it later, I am doing sets of 20. It just comes over time...especially when you get used to the movement.

[endpoint]

i think you misunderstand how it is set up. thats a lat pulldown with a flat bench in front of it, am i wrong here? if so what the heck have i been doing? or what the heck is layne doing?

You and layne are doing: 'Ghetto' glute ham raise. Known as a russian or nordic hamstring curl

He is asking about glute ham raise.
A REAL Glute ham raise requires a glute ham machine