Your glutes don't assist in knee flexion when the weight is distributed at the ankle level. This movement differs because your feet are stable and your body moves through the range of motion. Lifting your body in this pattern 100% infolves the glutes to complete the movement. Don't take my word for it just try 5 or 6 sets of max reps and tell me where you are sore the next day.
@duntzcap Personally, I think that Hip Thrusts are better for glute activation than glute ham raises, but the latter is excellent for your posterior chain in general.
I do GHRs with my feet tucked under a Lat Pulldown machine's leg supports. The seat only allows up to my knees to be supported. Are these more difficult than a regular GHR or this bosu method? Also, if you could, define these "natural" glute ham raises that I always hear about.
Natural GHR just means that you've got your feet locked in place, your shins on the ground, and you're going around the knee.
The annoying thing about all of the non-GHBench versions of the exercise is that without a toe plate to drive against, you can't get full activation of the hamstrings. This bosu method might enable it to some extent if you've got a good match between foot size and whatever you're locking your feet down with, but...yeah.
Very good idea!
CBoavida 1 year ago
clever, my gym has limited equipment
morry27 1 year ago
Your glutes don't assist in knee flexion when the weight is distributed at the ankle level. This movement differs because your feet are stable and your body moves through the range of motion. Lifting your body in this pattern 100% infolves the glutes to complete the movement. Don't take my word for it just try 5 or 6 sets of max reps and tell me where you are sore the next day.
duntzcap 1 year ago 2
@duntzcap Personally, I think that Hip Thrusts are better for glute activation than glute ham raises, but the latter is excellent for your posterior chain in general.
I do GHRs with my feet tucked under a Lat Pulldown machine's leg supports. The seat only allows up to my knees to be supported. Are these more difficult than a regular GHR or this bosu method? Also, if you could, define these "natural" glute ham raises that I always hear about.
Thanks!
xjusticex2013x 1 year ago
@xjusticex2013x Yes, those are harder.
Natural GHR just means that you've got your feet locked in place, your shins on the ground, and you're going around the knee.
The annoying thing about all of the non-GHBench versions of the exercise is that without a toe plate to drive against, you can't get full activation of the hamstrings. This bosu method might enable it to some extent if you've got a good match between foot size and whatever you're locking your feet down with, but...yeah.
jonnosferatu 1 year ago 2
@jonnosferatu Note that any GHR variation is still an excellent means of building up the posterior chain.
jonnosferatu 1 year ago
@jonnosferatu Thanks for the info.
xjusticex2013x 1 year ago
@duntzcap Thanks for this clip, I am trying to raise my squat with more posterior chain work and my gym has limited equipment
its a very tough exercise as I found out, so hopefully it will work
morry27 1 year ago
I dont know why it's called a glute ham raise, your glutes don't assist in knee flexion
erodebucket 1 year ago
@erodebucket your a moron
KingAttle 1 year ago
@erodebucket Probably due to the glutes firing to hold hip extension.
mrdiko 5 months ago
ha genius
skamerjosh 1 year ago
Great vid, best alternative I've seen.
JohnnyDee2006 2 years ago
Very interesting alternative!
fumuthaeffer 2 years ago