Glute Ham Raise (GHR) Variations

The glute ham raise (GHR) is one of the best movements for the posterior chain - lower back, glutes, hamstrings - and trains these muscle as a unit. The GHR trains your hamstring at both joints (knee and hip). When you run, jump, deadlift, lunge, or squat your hamstrings are at work at both joints. The GHR is also closed chain lower extremity and mimics sport movement far better than a leg curl (open chain).

Coaching points:
1. When form breaks as indicated by the inability to control the eccentric phase (lowering phase) slowly or when the pelvis into excessive anterior tilt, the set should end.
2. Because the hamstrings are predominantly fast twitch, sets should last no longer than 8 repetitions.
3. Cue the trainee to attempt to lead with the front of the hip instead of the chest. If the chest is hitting the floor before the hip, the client is having excessive anterior tilt and lumbar curvature and the back is being over recruited.
4. Partner must be sure to secure feet aggressively.
5. Use the pushup on GHR version 1 only enough to provide assistance to start the concentric portion of the movement.
6. The trainee can progress to performing both the eccentric and concentric movements with no assistance.
7. GHR version 2 helps progress version 1.

Training Facility:
595 E Los Angeles Ave
Simi Valley CA 93065

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Rob@functionalps.com

818 926 5154

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[loderchris]

Does this need resistance ?

[FunctionalPS]

@loderchris For most trainees, no. You can modify arm positioning or load the chest if needed to progress.

[bkryba6]

this will NOT need resistance, for most, also, you may extend arms from chest for a greater eccentric phase, also will match your strength curve if you pull the dumbells in, while you are in motion lowering your body