Glute Ham Raise Alternative - Phil Felice

Glute Ham Raise with limited equipment. The Bosu Ball has many critics however this is one very good use to perform the next closest thing to a true glute ham raise. Easy to set up, very effective, and more similar to a GHR than just doing them off the floor.

Category:

Sports

Tags:

• Glute Ham Raise
• Weightlifting
• Westside Training
• Defrancos
• T-Nation
• Phil Felice
• Training
• Powerlifting
• Football
• Men's Health
• Sports
• Lifting

[duntzcap]

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.

[dunivanh]

I've used a ghr in a golds gym and could blow through it no problem, but I just experimented with this and could not do it. Maybe because of my pants causing me to slide.

[mrdiko]

@erodebucket Probably due to the glutes firing to hold hip extension.

[CBoavida]

Very good idea!

[KingAttle]

@erodebucket your a moron

[xjusticex2013x]

@jonnosferatu Thanks for the info.

[jonnosferatu]

@jonnosferatu Note that any GHR variation is still an excellent means of building up the posterior chain.

[jonnosferatu]

@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.

[morry27]

@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]

clever, my gym has limited equipment

[xjusticex2013x]

@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!