DieselCrew.com - Explosive GHR's

This video demonstrates explosive glute ham raises (GHR).

An elastic band is attached to a low position, stretched and handed to the athlete in the top (contracted) position during the exercise.

The eccentric portion of the lift is accelerated (overspeed) with the resistance created by the elastic band. Before the concentric portion, the band is released and the athlete explosively returns to the starting position.

Exercise Modifications:
- The athlete can further be externally loaded with a weight vest / backpack
- Increase the band tension
- Elevate the back end of the GHR onto a box

Target Musculature:
Posterior chain - erectors, hamstrings, gluteals, gastrocs, soleus.

Articles discussing training the posterior chain:

http://www.elitefts.com/documents/posterior_chain.htm
http://www.elitefts.com/documents/sick_of_your_gym_5.htm
http://www.elitefts.com/documents/reversehyper.htm

The Diesel Crew
http://www.dieselcrew.com

EliteFTS Q&A
http://asp.elitefts.com/qa/

Category:

Sports

Tags:

• hamstrings
• glutes
• posterior
• chain
• explosive
• athletic
• development
• speed
• overspeed
• eccentric
• elastic
• bands
• jumping

[smittydiesel]

You want to let the resistance of the band accelerate the negative and speed it up. This will improve the reversal speed of the movement and eliciting a harder contraction.

I would put this movement after your main lower body exercise and a supplemental means.

[Ghost0630]

Clever...

Thanks for the links to training the PC as well. Very useful.

[chrismortimer6]

So are you trying to get the best out of negatives thier with the bands? Where would you put this in a workout, i.e. as a main and go heavy on resistance, or light and after deadlifts/stone pick ups?