DeFrancosGym.com - Natural glute-ham raises

[constillustrus]

first of them had really great form...this guy is strong..:)

[hunkyjelly]

ffuuaark it's hard enough coming down let alone pulling yourself up with just your hamstrings!

[haliakmon]

DMX - the rain

[pjmeunyc12]

I tried it yesterday as well, my friend held my ankles down because I couldnt find anything like this at Golds. I couldn't do one rep, and I consider my hams pretty strong due to romanian deadlifts. Guess I was wrong, I'm weak. This shit is insane.

[glucosan]

tried it today. not even 1 rep. its hard as shit, you have my full respect

[alwayzAngry]

wow! looks intense

[d50111]

What an Asshole...

[nfsoccer11]

Ah...the asshole

[typeclash]

damn, thats impressive :)

[nbcboy123]

anyone know of any warehouse gyms like this in michigan?.......i hate lifetime and all those other "spas"........none of them have a glute-ham raise

[sparkskk]

@nbcboy123

I've started doing these at my local gym but there's no GHR machine either. But you don't need one! just look at the video above. I do the same. Find a bench or something that you can stick your heels under, puts some cushioning under your knees and make sure the object is stable enough to hold your weight or add weight plates onto the top of the bench (which is what they've done in this video).

PS. They're a killer! 5 or 6 eccentric portion only is all I've managed so far.

[anthraxx94]

You are the king. Great job. This must be one of the hardest bodyweight-only exercises.

[asacestt]

can someone help me everytime i try to do these i get a really bad knee pain.. how can i help this..?

[AmusingYeti]

@asacestt Do you use any padding under your knees like this guy does? Do you have any previous sports injuries that could have brought about this knee pain?

[asacestt]

@AmusingYeti no knee injuries and i use a pillow sometimes 2 and it still hurts..

[leontanko]

i cant even do ONE of this. i also can hardly do just the concentric portion of it and push myself back up.(especially after squats/deadlifts) anyone can teach me how to work up to do this?

[Graziella2006]

Yeah : ) I wanna become a real Freak !

[picotfitness]

I love this exercise. Great job broham. Cats dont know how much this taxes those hammy's plus you must have CORE strength.

[Sylar000000]

I love these!

[beast207]

i finally got my first today after a long break, i hit it, calf cramp, and then did 3 after...but still a long way from guadango, hes the fucking man

[DeMoNSe3d]

Mother"#$%r!!!!

[92tillinfinity]

Everytime I do these, my hamstrings cramp up like a motherfucker. I unfortunately suffer from a very common disease, CLS, also known as chicken leg syndrome. Any tips on how to help me out here?

[97575934534]

Milk, meat and more GHRs.

[thecarrbombershow]

can you add more foam pussy??? under your knees, around the bench, under your taint... "you're a bleeder and I like to see blook" -Shute, Vision Quest

[heylookatmeok]

You are going to be really sore haha, this exercise gets my hamstrings sore like no other.

[Nikon05]

hmmm, i need to devise a way to do these in my shitty gym. lol

[CJH69]

I am stuck tucking my feet under a heavy barbell on the floor in my garage to do glute/ham raises. The floor is concrete and is hurting my knees even though I'm using a towel under the knees. Anyone got an idea what I should buy/try?

[leemhayward]

Holy crap, I'm impressed. Great job!

[MxP23]

That's sick, well done, it's a brutal exercise.

[arenagreatness]

this is so hard when i tried i was only able to hit 6

[lilpudge15dpl]

DMX!!!!

[ytubeserb]

So awesome, this is the first time that I see these done unassisted (without the slight pushof at the bottom). Great.

[LucPFT]

These are disgustingly difficult... props for pulling off such good form for reps!

[vincex22x]

People who haven't done that before have no idea how hard that is too, great vid and awesome strength!

[maximilliankolb]

DAMN BRO GREAT F ING STRENGTH.... YOU MAKE IT LOOK TOOOOO E Z... but what do u have between ur ankles and the bench to keep your feet down? i would like to try this setup....thanks

[jordanmb13]

what is this setup you have here?

[dgwear69]

that is fuckin hard to do yo. that guys has some true strenth

[peteramassey]

Anyone know the first song played in this video?

[0wnagefactory]

dmx.the rain

[DragonsCrest]

every time i try to do any glute/ham exercise i catch a cramp what could be the problem could anybody help me out

[dareal14life]

more than likely it's either because

1: ur not stretching enough

2: u arent drinking enough water on a daily basis

3: your potassium levels are low

4: you form isn't all that great

[jonnosferatu]

In addition to dareal's comments, get a foam roller or tennis/soft/lacrosse ball and do some soft tissue work for the areas that are cramping up. I used to cramp in the top of the calves towards the top (ergo probably soleus, not that it's relevant); doesn't happen anymore, probably because of the rolling.

[tubby92288]

Wow... those are FUCKING HARD!

[jakesnod]

Instead of arguing on Youtube, focus on your athletes Robby

[robbty18]

I am an athlete, and I'm not arguing.

[jonnosferatu]

Yes, you are, though you didn't directly "start it."

That said, it's something worth arguing about, so it's not as though there's a problem with it.

[jaecity80]

thats awesome i did those today,,made mine look like shit!

[robbty18]

Concentrically he's recruiting his lumbar erectors because he goes into hip flexion -- a compensatory action due to glute/ham weakness. It's just like lifting the pelvis off the pad during the concentric phase of a leg curl.

Good effort but unfortunately a faulty concentric motor pattern.

[STIMP422]

@robbty18 stfu

[robbty18]

Something more constructive to do would be refuting my statement.

[STIMP422]

people on these videos to see cool new workouts, we dont need some faggot just criticizing the person doing the workout and trying to act smart, so once again SHUT THE FUCK UP

[robbty18]

Some more constructive wisdom from the stimpster. I thank you for raging inside once again because of my youtube comment.

You'd think a young lady like yourself looking to improve herself would actually like to learn and execute an exercise properly.

Keep attacking the messenger and being oblivious to the message.

[jonnosferatu]

You refute his point where in this, exactly?

[ptarleton]

You sir, are a charlatan.

A natural GHR with zero bending at the waist only exists in theory. In practice you just can't fully extend your hips without a toe plate to press on.

You also "attribute his hip flexion to a recruitment of the lumbar erectors." Well shit. If his lower back wasn't in extension, this poor guy would be dragging his face along the floor each time he did a rep.

Finally, weak glutes will not cause you to raise your butt off the pad during a leg curl.

[robbty18]

The athletes of Coach Sommer do GHRs correctly. You may want to google.

He puts his neck into extension during the eccentric portion of the movement to avoid hitting his face. He puts his lumbar spine into extension during the concentric portion due to compensation - he goes into anterior tilt. Ask yourself if the glutes are inhibited or active in anterior tilt. Also ask yourself if the lumbar erectors are over-recruited with anterior tilt.

[jonnosferatu]

You can get around active hip flexion by getting the glutes activated (admittedly not something you can do immediately) and squeezing them as hard as possible during the movement. That plus holding a "crunch" position will also eliminate use of lumbar extension to complete the movement, and some variant of this is the correct way to perform ANY GHR.

He's not going to be dragging his face across the floor because he's elevated and can be elevated further if necessary.

[Chiefontheditty]

So, when his glutes are sore the next day you are saying that they aren't really sore because he didnt do this correct? Right?

[robbty18]

Eccentrically, the exercise is done correctly in my opinion if the athlete is concentrating of squeezing the glutes (except for the neck extension if you want to be real picky). Most soreness is as a result of eccentric loading anyway. I bet his lumbar erectors will be shortened.

All the green points and red points feed my fire so I am grateful.

[guadango]

Have you ever lifted weights? Or do you just blow people on a physio ball?

[robbty18]

Once again, I thank you for attacking the messenger and having absolutely no constructive rebuttal for my statements.

The funny thing is I played WR professionally for four years so not only do I have extensive practical experience with high level performance, but I also have knowledge of human physiology, functional anatomy, and human kinetics. So needless to say, your statements have made you look quite foolish. Congratulations. Have a wonderful day.

[Ginemaster3000]

Played four years eh? what team and when did you play... and name to be exact. I would have to agree with guadango to me that looks like a well contracted GHR with out a GHR machine. Very smart but nothing new you should get a bench with the leg pads at the end.. helps for me. GOOD JOB

[robbty18]

You'd also have to agree that you have no knowledge of functional anatomy so your viewpoint is worth as much as a Zimbabwean dollar.

I sent you a message with my name. Have a great day.

[stickyglue5]

Dam robbty, why are you being such a prick? I guess it seems like some people can only criticize. Oh well, to be expected from people who cannot achieve anything. Post your great athletic ability on youtube and show us what your great knowledge can produce. Defranco's team creates great athletes, and this is an awesome performance of GHR's.

[robbty18]

I thank you once again for attacking me. No one here has yet to address my point of a faulty concentric recruitment pattern. I take that back, another user did address it but he agreed with me.

You are speaking of things you do not know about as you don't know me. I will message you as well, my friend.

[ytubeserb]

robbty18, no matter what you say about your knowledge and background your opinion still doesn't matter because you don't have a video of yourself doing 10 (or even 3) natural GHR's with what you call a perfect form. You are nitpicking with the intention of showing yourself as a more intelligent and educated person than others here. But, doing that means you're not. No one likes keyboard warriors, so go away. Go make a video of perfect natural GHR's.

[ytubeserb]

I'm not a follower of anyone. Also, you just proved that not only you're a keyboard warrior, you're a troll as well. Only trolls feed on making people mad/angry. The fact is, you're not an athlete and you're not a coach. You're just a troll. Prove me wrong by making a video of yourself showing us the "perfect" form. What's that? Oh, right, you can't. Because you're a troll.

[robbty18]

I thank you for your comments and continued obsession.

Have a great day.

[jonnosferatu]

As noted below, soreness does not indicate that you did something right or that the muscles in question were properly activated (lunges being the easiest example).

Soreness tells you nothing other than that the muscle was "worked" in a fashion it's not used to. That doesn't mean it did its job properly.

[jacesa]

stfu robbty

[robbty18]

A classic case of attacking the messenger and not the message.

[jacesa]

STFU hahahahahahhaha

[robbty18]

I thank you once again for raging inside because I own your brain. It's so easy to make girls made these days.

[jacesa]

hahahahahhaa this is so funny

[TheB1gSleep]

Being that I've studied kinesiology and seen the fools that take those courses, your comment fits right in there with what I would expect from some "know it all"

[robbty18]

I thank you for your continued attacks on me.

Your single kinesiology class must represent the end all opinion of all kinesiology students and all kinesiology classes. Question is, did I take kinesiology?

Fact of the matter is, those who comments are directed against mine are playing know it all as well because they feel I am incorrect in some way so they rage inside as a result and swear at me using a keyboard over the internet on youtube. Comedy.

[jonnosferatu]

I'm just going to come out as the first supporter of robbty, since it seems nobody else here actually knows much about biomechanics and instead seems to be under the impression that "He's got a faulty movement pattern" equates to "This is not impressive."

---

@Glute Inhibition: I wouldn't be too surprised, though this gym is getting past the phase that this is a problem.

Also, soreness in the glutes does not mean they're not inhibited. Get a glute-inhibited guy to lunge heavy and he'll be sore.

[jonnosferatu]

You address his points in this where, exactly?

[digitaldude6745]

what the fuck. Fucking ridiculous.