I am thinking of ditching my glute ham machine. I can do the "naked" version where I anchor my feet under a bar which seems harder. Are there any benefits of of keeping the machine. I don't use it for sit-ups or back extensions.
|
-
04-01-2013, 06:25 PM #1
-
04-01-2013, 07:37 PM #2
if you're talking about a glute ham developer, i personally think doing them on the GHD itself hits my hams harder than the "naked" version you refer to. you can try putting your knees higher or lower on the rounded pad to change the difficulty. if you really can't see a benefit to the GHD and you don't see any benefit to doing situps or back extensions, etc, go ahead and sell it. personally, it's the next thing on my "to buy" list.
-
04-01-2013, 07:41 PM #3
-
04-01-2013, 07:41 PM #4
- Join Date: Dec 2010
- Location: Virginia, United States
- Age: 63
- Posts: 13,034
- Rep Power: 63386
Does MUTASAN have pics of you doing it "naked"?
You need a good rack, a bench, and a 300-lb Olympic weight set. Now, what was your question?
My home gym: http://forum.bodybuilding.com/showthread.php?t=652376&p=1465291461&viewfull=1#post1465291461.
()---() York Barbell Club #1 (DD, RH, Kg) ()---() []---[] Equipment Crew #36 []---[] []---[] Ivanko Barbell Crew #51 []---[] [M]===[6] Mech6 Crew #29 [M]===[6] ~~ 4 Horsemen ~~
-
-
04-01-2013, 08:48 PM #5
-
04-01-2013, 08:52 PM #6
-
04-01-2013, 09:27 PM #7
-
04-01-2013, 10:29 PM #8
You might find the segment between 21:18 and 23:48 of the following video to be of interest. It's an interview with Bret Contreras. Bret says that the GHR exercise isn't very well named because there's not a significant amount of glute activation going on. He does say, however, that it's a very good exercise for hamstring activation.
He mentions this T-Nation article in that segment: Gutting the Glute-Ham Raise by Bret Contreras. It's worth reading as it goes into a lot more depth, providing charts showing percentages of glute activation versus hamstring activation for different exercises including the Russian Leg Curl (which is what I think you're calling a "naked" GHR) and several variations of the Glute-Ham Raise. You can compare those numbers and decide if you'll be able to get the same benefit from doing Russian Leg Curls.
Bret does say that Barbell Hip Thrusts are a superior exercise for glute activation.Last edited by KBKB; 04-01-2013 at 10:39 PM.
▪█─────█▪ Equipment Crew #35
-!!!---!!!- No Excuses Homemade Equipment Crew #14
-
-
04-02-2013, 01:43 AM #9
- Join Date: Feb 2011
- Location: Virginia, United States
- Posts: 4,733
- Rep Power: 20873
-
04-02-2013, 02:15 AM #10
-
04-02-2013, 02:42 AM #11
-
04-02-2013, 04:58 AM #12
-
-
04-02-2013, 05:08 AM #13
the point of the GHD isn't to make it harder than a 'natural' GHR, but easier and more comfortable. you can always use bands, and weights to increase the load in a progressive manner and still not wreck your knees.
your GHD should also have some adjustments that would massively increase the load just by putting your knees on the pad and changing the leverage...but it just makes more sense to use a medicine ball, dumbell, vest, etc IMO.
it is big and expensive, though...and i understand why anybody might not want to have one. if you bought it used you can probably get out of it just what you paid for it.
-
04-02-2013, 05:10 AM #14
-
04-02-2013, 10:49 AM #15
See Dispelling the Glute Myth. In that article, Bret Contreras goes into a lot of detail regarding glute exercises.
▪█─────█▪ Equipment Crew #35
-!!!---!!!- No Excuses Homemade Equipment Crew #14
-
04-02-2013, 11:38 AM #16
-
-
04-02-2013, 11:46 AM #17
-
04-02-2013, 09:00 PM #18
Bookmarks