Weighted Hyperextension on a Glute Ham Raise (GHR)

[sidhucer00789]

how hard would it be to convert a hyperextension machine to a ghm?

[EnvelopedInDarkness]

This isnt a Ghr.

[PhillyPugilist]

Can you do the side crunches on the yukon?? im thinking about ordering a hyperextension bench but i want one that is also comfortable to do side crunches on

[Crossopterygii]

I would cramp up so badly trying that much weight lul

[JustElijah]

What the heck?! Are your quads swollen or what?!

[JuziCoozy]

@JustElijah haha no mutated..

[atitkem]

dude this is awesome how much has this helped you vertical/deadlift/powerclaen/s­qaut, etc.

or what did this help you with strengthwise??

[kingfish405]

@atitkem

does not really have a direct effect to the vertical jump, but it does help you get a beefier spinal erector - very important for keeping torso upright during full squats.

high reps also aid in recovery. more blood flows to the muscle giving it more nutrients for repairs and recovery.. just dont overdo the reps/weight/intensity.

thanks!

[gp92089]

Hey can you tell me what you did to modify the footplate, like what type of wood? I have one of these.

[kingfish405]

@gp92089

i made mine 28"x18", 3/4" thick wood i got from home depot. hope that helps.

[rawnie79]

haha, nice tunes!

[fruitfast777]

Hey my Yukon GHR machine will arrive tomorrow. I wanted a Roman chair but the GHR will be more versatile. Take it easy on the weight dude, it's your back. it's not worth it.

[kingfish405]

i am taking it easy. i stopped at 3x45lbs 15-20reps. heavy is relative.

[phreekgarden]

@fruitfast777 Yeah, that weight didn't really look that heavy for him.

[beahoggie]

@fruitfast777

Thanks for the unwanted advice moron.. nobody asked

[EnochMcDonald]

these are so good for you!!!!!!!

[1978rgeorge]

That is the Yukon GHR, right? you modified the footplate with a piece of wood?

[kingfish405]

yes.. made the footplate larger so i can plant the balls of my feet securely

[reaggi]

watch your neck/head !!!!

[kingfish405]

hyperextension, back extension.. they are the same.

the set is not heavy for me. 15 reps gets blood flow nicely.

i do 3 and 5 rep deadlifts. those are heavy sets

[NorbPwn]

Isnt that just a back extension, and lol at the music, i had it playing in the back, then turned it off to watch this vid,

i thought my media player was broken lol

[Anarkiados]

Yeah, that's a back extension. The heck?

Also, lol@the music thing. Made me laugh quite a bit.

[Vandroug]

I have a similar machine to this from Ironmind, this excersize is really brutal i must say.. usually i have to quit cause my hamstrings hurts like hell

[YouAteMyChicken]

Bro how good would u say the GHR's are that are at an angle? so your not lying flat, do you no the ones I mean? Cuz they have one at my gym but not a flat one....

[kingfish405]

you might be referring to another equipment - the 45° roman chair. you cannot use those for GHRs.

[YouAteMyChicken]

Why not?

[kingfish405]

split in the middle is good but not really necessary IMO.

this is the best ab workout you can do because of the range of motion. be carefull though, if your abs are not strong enough, you can really get hurt because it really puts your upper body fully suspended in the air.

i do weighted situps with 45# x 20-30reps.

[bboydaduke]

real men go above horizontal.

[kingfish405]

i do that on GHRs using less weight. its not very safe to be hyperextending in a very wide ROM if im carrying 0.5BW

maybe its also the camera angle. my elbows are actually higher than my kness at the top.

[LondonFriendLondon]

Dear bb.,

Yes, you're right, I remember doing those above the hoizontal, in the olden days; now I need a walking stick to help my poor worn out old back-joints.

Cheers.

from,

del-boy.

[dstorm2007]

anyone know the name of the song in this video?

[kingfish405]

Du Hast by Rammstein

[srmclellan]

I've actually been thinking about getting this machine, also. Are you happy with it.. would you recommend it?

(Does it work as well with ghr's as it does with back extensions?)

Many thanks...

[kingfish405]

the Yukon GHR works really well for back extensions.

if you saw my GHR video, it also does the job. however, as you can see, i modified the footplate to make it bigger. that way, i can really plant my toes or heels while doing the GHR.

as far as the foam support, it will do the job if you are not that heavy. i would say, 190'ish is ok. anything more than that, you might want to get more padding.

[srmclellan]

Wow, thanks for the incredibly quick reply -- I really appreciate it.

Yes, I did see your GHR video. I wasn't absolutely sure if it was working well for you, because I'm not completely familiar with the exercise -- not sure how it's supposed to look, or feel. So, it is really good to hear it straight from you.

I did come across a comment from someone -- don't remember where it was, might have been Amazon -- who said they had problems with the foam support not being quite enough, but I guess

[srmclellan]

they must have been somewhat above 190. (I'm well under 190, also, at 150, so it would not be a problem for me.)

I am planning on modifying the footplate too. Seems like not too much for something that's solidly put together, and works well in terms of the biomechanics.

Thanks again -- you really helped me a lot.

[Airmatt83]

damn, nice work man