Glute Ham Raise

[FieldBoy111]

reverse hypers

[PTR131]

Is there a way to do this exercise without the fancy equipment?

[ziggyclaeys]

@PTR131 knees on a bench and hook youre heels under a ( heavy ) dumbell rack or the safety bar of a squatrack

[chevelle1258]

Tried these the other day. I fell flat on my face. Now my goal is to get an easy set of 8-10 out of these.

[0xxxHENRIQUExxx0]

very hard, it's fist time wath i see this and i go study this exercise. sorry my english, i'm brazilian.

[TheFallenAngel0]

TAKE ME HOOOME!!

[AMartyny6]

wow you are extremely hot what a chizzled body

[sleepovernightmare]

i'm gonna try these in my studio now, i have no idea where.

[eljayf]

I tried this today and can only get halfway up without using my arms, was a lot harder than i thought!

[iloveursis]

TAKE ME DOWN TO THE PARADISE CITY!!!

[peter357]

Can you do one full GHR on the floor; no support from tighs?

[vachamps]

chick is in straight beast mode. damn!

[AMA137]

I think we needed a view from the back too

[primevalindividual]

Where have you been all my life?

[MrDonkDonkerson]

So this is basically a back raise except with legs parallel to the ground instead of at 45 degrees?

[shivayavoda]

same shitty music in all the gyms. yeah, mine too..

[EngraveTheTruth]

wih i was ripped 2

[Marquito76r]

way to go girl friend!!

[MexicanPride171]

Damm that girl is ripped

[dragns]

Nice work Noel. Wish my gym had one of these.

[paperboy204]

whew she's hot!

[fatedc1rcle]

anyone know if there is an easier exercise that would directly develop sufficient strength for eventually doing numerous reps of glute ham raises?

[NoelClark13]

@fatedc1rcle Bret contreras has a lot of great info on glute work. He has videos on youtube showing Barbell loaded Glute bridge and Hip thrusters

[dragns]

@NoelClark13 Contreras is obsessed with ass. He kinda creeps me out.

[FloydofOz]

@NoelClark13 Low Bar Squats.

[tunda11]

@fatedc1rcle use a band for assistance

[FloydofOz]

@fatedc1rcle Low Bar Squats

[BattleFitReno]

@fatedc1rcle

squatting a lot with a low bar and wide stance ought to get you there. you can also do one off the ground and push of the ground a little.

[bostonred915]

all day

[spudnspud]

God, I hate that machine. It's apart of my required lifting stations in my High School Weightlifting class and I always do the machine with a 45 pound plate and my legs cramp up mad crazy. It's not that I can't do the weight, because even if I start cramping at 2-3 reps I can always finish a full set. WTF am I doing wrong?

[cole1991]

stretch?

[jaythefatty]

hot

[justaoldslave]

You look great Noel, If I wasn't just a old slave Id try to get a date with you.

[dbarnett87]

but you are... and she's married...so too bad for you

[StonernoMax]

your name has a typo in it. "just an old slave"

[strachtacular]

an

justANoldslave.

[littleenglish]

wow you make it look so easy..

[mailmepizza]

Thanks for the replies on this video and the RDL video. I can see how applying a resistance band or hanging on to a weighted bar attached to a pulley could be used to perform assisted GHR's.

I am going to start a novice routine from Rippetoe/Kilgore's book "Starting Strength" so hopefully I will develop some decent hamstring flexibility from squatting (there is only one set of normal DL's per week). But once that program plateaus I will find room for assisted GHR's and RDL's.

[NoelClark13]

Can't go wrong with that..Starting Strength is a great resource. Good luck

[mailmepizza]

Thank you and good luck with your goals as well!

[mailmepizza]

Quick question here: do you have to throw down a lot of money for a GHR machine or (assuming you have no one to hold your ankles down for you) can you use dumbbells or some cheap alternative to do this very productive exercise? Thanks

[esam9and11]

Hey man check out layne norton on here, you don't have to buy a machine. Just use the way he does it. His username is biolayne and just search the videos and you'll find it.

[mailmepizza]

Thanks for the reference. What was he putting his feet under? Was it a random leg attachment? Because I don't think I have one of those at my gym. I might be able to use a leg curl machine though to keep my feet planted. In any case, I'll have to be creative. I might try putting a weighted smith machine bar over my ankles.

[esam9and11]

In that video I believe he is using the lat pulldown machine where you put your knees under and brought a random bench to place his knees on. The smith machine scenario seems like a good way to do it also. There real hard to do, you may need a spotter.

[mailmepizza]

Alright now I realize finding a place to do a GHR isn't the hard part... actually doing one is. I put my feet under a chair in my house, my knees on a pillow and... failure. Gonna have to stick to deadlifts for a while to build up to a GHR.

[NoelClark13]

You can also use resistance bands to help you if you are unable to do them on your own.

[NoelClark13]

Before our gym got the GHR machine that is what I used-the Lat pulldown machine.

[firestonegraywolf]

man burnout paradise was the koolest game ever

[petermenking]

that shit is hard

[BreaksWax]

hammster machine

[CRwrestler44]

take me down to the paradise city, where the grass is green and the girls are pretty! oh won't you please take me hooooome! haha good song

[sonjaxfactor]

LMAO!!

[bccritters]

talk about "buns of steal"

[nava1973]

O, what a woman!!!

[KrazyKai101]

wow, that's impressive...

[ragekz]

Wow...perfect form, and looking good doing it. Great work.

[themeaningoflife38]

best ever

[SovalDeus]

R-E-A-L-L-Y.

[omfg41]

Really strong. REALLY strong.