hi,
got question to ask..
what do I need to do in order to strengthen my glutes and hamstring?Btw, I don't have time to access gym or weight room, so I need bodyweight exercises..
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Thread: Glute and hamstring
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02-22-2008, 07:26 PM #1
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02-22-2008, 07:53 PM #2
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02-22-2008, 07:55 PM #3
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02-22-2008, 08:51 PM #4
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02-22-2008, 08:54 PM #5
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02-22-2008, 09:14 PM #6
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02-22-2008, 09:18 PM #7
- Join Date: Jun 2003
- Location: New Jersey, United States
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Why wouldn't you want to train quads? You can do lunges or one legged squats or step ups... all without equipment.
What you do mean glute ham raises doesn't give any effects?"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
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02-22-2008, 09:46 PM #8
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02-23-2008, 05:18 AM #9
- Join Date: Dec 2007
- Location: Granby, Massachusetts, United States
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Actually those are not called glute ham raises, they are called Bodyweight Hamstring / Leg Curls and they are supposed to be done much slower as such:
Bodyweight Hamstring / Leg Curls
And for Glute Ham Rasies it pivots on two points, hence the name.
Bodyweight Glute Ham Raise
Now there is a lot of confusion with these exercises. But just remember that the Hamstring curl pivots at one point while the bodyweight GHR lowers to about a 75degree angle and then while keeping the hamstrings tight you lower your trunk to the ground and back up, engaging the glutes.
There is also another GHR that is done on a bench. You might have seen the crossfit video of it:
Glute Ham Situps ( raises )
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02-23-2008, 05:22 AM #10
- Join Date: Dec 2007
- Location: Granby, Massachusetts, United States
- Age: 45
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Pistols definitely engage your glutes and hamstrings!! If your not feeling it add weight or different variations such as:
Pistol Switch
Also add dumbells when you can.
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02-23-2008, 05:31 AM #11
Perhaps it should be called a "Ham then Glute Raise".
That is the worse example of a glute ham raise that I have ever seen in my life! He is bending at the waist to complete the movement. There should be no bend! It should be a total posterior chain effort. I can't ever recall doing the glute ham raises without my glutes at 100% tension through out.
This is what is referred to as a glute ham raise (using a machine or not).
http://www.youtube.com/watch?v=lpqekyg01wA
My link above shows a proper glute ham raise with hand assist with the intent of working towards the no hands full glute ham raise.
This is the way it was done when I was in high school Somewhere along the line, the other variation was developed as a progression towards the full glute ham raise or by trainers needing more content for their programs(for clients not quite ready).
I should add though, that the bent version is a good way to progress someone who does not yet have good core engagement.
To the OP, the other advice from the above posters sounds great.Last edited by tonester; 02-23-2008 at 06:13 AM.
"Adapt and overcome."
"Everything you need is inside you."
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02-23-2008, 09:25 AM #12
- Join Date: Jun 2003
- Location: New Jersey, United States
- Age: 61
- Posts: 8,575
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That actually looks like a glute ham raise with a hyperextension added to it. My understanding was that the glutes get activated from the action needed to pull yourself up by the hamstrings. I didn't think glute muscles have a pivot point. Hips yes, but not glutes. I could be way off of course.
"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
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02-23-2008, 11:17 AM #13
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