Floor Glute-Ham Raise (Eccentric only) - (Strength)

Assume a tall kneeling position with knees on a thick mat. Have the spotter hold your ankles firmly pressing down to anchor your lower body. Keeping your hand up in front or your chest and your body straight lower yourself to the floor (for six seconds) letting your hamstrings and glute complex resist gravity. When you get to the floor use your arms and chest to throw yourself back upright and repeat. If you are unable to throw yourself back up bend the hips back in place and slowly lift your torso until you are in the starting position.
SPOTTERS IT IS IMPERATIVE THE WITHOUT HURTING THE PERSON YOU ARE ASSISTING YOU PIN THEIR LOWER LEG TO THE FLOOR WITH YOUR BODYWEIGHT SO THEY DO NOT TOPPLE FORWARD.

Category:

Sports

Tags:

• ironsaints
• siena
• saints
• exercise
• hamstrings
• glute
• ham
• raise

[Musk1e]

Good exercies - however, watch your knees though. I found that all that body weight on your knee caps and rolling on them wasn't too good and may cause damage over time. I did get pain and stopped doing them.