GHR Alternatives

[BFeinstein]

In the Max-Hype program I am running at the moment, the last day of week 1 has the GHR. My gym recently just removed that machine, so what are good alternatives? I am already doing Romanian Deadlifts on that day as well.

[sooby]

Romanian Deadlifts
Reverse Hyperextensions
Hip Thrusters
Back Extensions
Glute Pullthroughs
Kettlebell Swings
Single-Leg Deadlifts

[Get-n-fit]

You can try them like this in the cable pull down machine. I've attempted it at a prior gym bc there was no GHR, however I couldn't get my knees on the seat, you may have better luck

[SuffolkPunch]

Haha, max hype.

But seriously, GHR is often used where knee flexion without hip movement is desired to isolate the hamstring from the gluteals (since it is a bi-articulate muscle).

So hamstring curl machine and maybe some band or cable kickbacks are the only real options.

[BFeinstein]

Haha, max hype.

But seriously, GHR is often used where knee flexion without hip movement is desired to isolate the hamstring from the gluteals (since it is a bi-articulate muscle).

So hamstring curl machine and maybe some band or cable kickbacks are the only real options.

Why the "haha" to the Max-hype program? I'm curious to see other people's view of it. Personally, I didn't want to buy it due to my knowledge of creating my own program, so I gave it a go. I'm actually loving it thus far and can't complain.

[BFeinstein]

Update: I found out that my gym purchased a new one and put it in today. Tried GHR's for the first time and didn't do too well. I was having trouble with the form and stability, but I guess that comes with doing a foreign exercise. I think I am just going to start every lower body day with them and just work on form and what not.

[unity]

Update: I found out that my gym purchased a new one and put it in today. Tried GHR's for the first time and didn't do too well. I was having trouble with the form and stability, but I guess that comes with doing a foreign exercise. I think I am just going to start every lower body day with them and just work on form and what not.

it's not an easy exercise, that's for sure. many people have to focus on the eccentric, and cheat a bit during the concentric.

[SuffolkPunch]

Why the "haha" to the Max-hype program? I'm curious to see other people's view of it. Personally, I didn't want to buy it due to my knowledge of creating my own program, so I gave it a go. I'm actually loving it thus far and can't complain.

Only because of the name. That's how we view most programs that promise more than they can deliver. I haven't looked at it TBH but I wondered if the name was applied ironically or not.

[darrenash]

I used to own a GHR in my home gym. I think it is overrated and perhaps unnecessary anyway. I find Nordic curls are a much better alternative. Of course they re harder. But then pull ups are harder than lat pull downs and I would say the latter is better too.

The good thing about Nordic curls is that you can initially perform as many reps as you can and not worry about hitting a particular number. If you can only get 2 to start, fine; simply try to reach 3 next time and so on. Also, you can allow for a quicker decent to start with - making them easier. As you improve try to slow the descent down. They are an excellent progressive exercise.

[Get-n-fit]

Update: I found out that my gym purchased a new one and put it in today. Tried GHR's for the first time and didn't do too well. I was having trouble with the form and stability, but I guess that comes with doing a foreign exercise. I think I am just going to start every lower body day with them and just work on form and what not.

They are vary difficult if you've never done them, use a yoga ball like in the vid.

[BFeinstein]

Only because of the name. That's how we view most programs that promise more than they can deliver. I haven't looked at it TBH but I wondered if the name was applied ironically or not.

Yeah the name isn't to great, but I can vouch for the product. I myself have a decent amount of knowledge in creating a well-put program and their's has helped me tremendously. You get what you pay for in my opinion.

[BFeinstein]

They are vary difficult if you've never done them, use a yoga ball like in the vid.

Yeah, I am going to give the yoga ball a try because that was way difficult for me last night. I sat there and watched countless videos and could not get it down.

[WolfRose7]

Yeah the name isn't to great, but I can vouch for the product. I myself have a decent amount of knowledge in creating a well-put program and their's has helped me tremendously. You get what you pay for in my opinion.

Care to give an outline and analysis?

"high volume, high frequency, high-intensity training" - < This makes me highly suspicious

[BFeinstein]

I used to own a GHR in my home gym. I think it is overrated and perhaps unnecessary anyway. I find Nordic curls are a much better alternative. Of course they re harder. But then pull ups are harder than lat pull downs and I would say the latter is better too.

The good thing about Nordic curls is that you can initially perform as many reps as you can and not worry about hitting a particular number. If you can only get 2 to start, fine; simply try to reach 3 next time and so on. Also, you can allow for a quicker decent to start with - making them easier. As you improve try to slow the descent down. They are an excellent progressive exercise.

Gonna go look into these. By the look of the images, it looks like you need a partner to assist you in this. Is that true or can you do it similar to GHR's?

[BFeinstein]

Care to give an outline and analysis?

"high volume, high frequency, high-intensity training" - < This makes me highly suspicious

It's an 8 day week, 6 week mesocycle. First two days are upper/lower and prioritize progressive overload. After that, its one day off, and then 4 days of hypertrophy/strength, which is as follows; chest/arms, quads/adductors, back/delts, hams/calves in week 1, and chest/back, quads/adductors, shoulders/arms, and hams/calves in week 2, and then after those 4 days, it's 1 day off.

They implement intraset stretching, drop sets, giant/supersets, and BFR. I def have made major improvements while running this program thus far, given that before I wasn't utilizing progressive overload correctly prior.

[darrenash]

Gonna go look into these. By the look of the images, it looks like you need a partner to assist you in this. Is that true or can you do it similar to GHR's?

Potentially you need a partner. A barbell or heavy dumbbells will do. Or even a Smith machine at the lowest setting. Anything can be use to support yourself as long as it's low enough to the ground.

Ultimately, you want to be able to perform then unsupported - they are hard, but effective. A mid-point stage is to press your feet in to a wall for stability.