glute ham raise alternative russian curls

Glute-ham raise is a staple of any proper strength program, and rightly so. This movement places a large amount of tension on the posterior chain due to activation across multiple joints. In my experience unless athletes are instructed by a competent coach very poor and potentially dangerous will be used. Proper execution of this movement is critical , failure to instruct young athletes on correct technique often results in compensation for weakness of hamstrings by hyper extending the spine. To avoid this potentially dangerous position I have begun utilizing old fashion glute-ham setup which has worked wonders in terms of posterior chain development.

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Sports

Tags:

• glute
• ham
• glute-ham
• raise
• posterior
• chain
• hamstrings
• glutes
• low-back
• calves
• gastroc
• achilles
• strength
• iowa
• bench
• fitness
• powerlifting
• squat
• workout

[rghyu200]

how are your feet staying in place

[pjtrainer]

the feet are anchored to a 2x4 that is secured to the wall about 6 inches from the floor. The board is at a 45 degree angle and i added grip tape for better traction but its not really needed. hope this helps if you want close up pics let me know.

[openuniverse2003]

You need to exercise more control over your movement back up to the vertical. Seriously, your form is very sloppy. But kudos on being able to create your own set-up, a glute ham raise bench can cost from $350 on up. Personally, I use a Bosu ball and anchor my heels with one of the exercise machines at the gym.

[dablacksnow]

It seems to be a home made bulgarian bag.

[mustangfootballrl]

Anything to keep your toes down and any cushion for yout knees would work. Keep workin on it and eventually you will be able to raise and lower yourself with only your glutes and hamis. It takes some crazy strength though... Keep workin, you'll get there.

[jacks0003]

What is the piece of equipment used under the knees?