T Nation

Alternative For Glute Ham Raises?

O.K. I am a long time lurker first time poster. I’ve been lifting on and off for like six years and I have a T-Nation sized problem. My posterior chain needs an overhaul and the gym Iuse has nothing that could even nearly replicate a glute ham raise.

I currently do total body workouts five days a week devoting the first exercise of three of the days to lower body and posterior chain. These include front squats with a slightly wider stance, because i have a strong lower back and find myself not staying upright during squats, rather doing a good morning about half way; snatch grip deadlift on a four inch platform; and twenty rep form intensive back squats followed by strict form light weight good mornings.

My concern is that there is little that actually gets close to the glute ham raise for its purpose, and it is not so feasible for me to demand that the gym buy a glute ham raise machine for me to use.

Try some RDL’s.

Here’s my “homemade” glute-ham raise.

It requires a standard flat bench with leg curl and leg extention attachment, Standard or Olympic Bar, Power Rack weight plates and a Swiss Ball.

Standing at the bottom end of the bench, face the bench and position your legs to have the leg extension pads (the lower pads) rest up against your calves. Lean forward onto the swiss ball (which is resting on the bench). Your arms should be free to grab a racked Olympic Bar in front of you.

Proceed with Glute-ham raises. On my equipment, the leg extention pads roll up to the top of my calves during the exercise. This has worked for me.

I’m not sure, but I think you are describing reverse hypers.

For glute ham raises, try natural glute ham raises. Just hook your heels under something, put a mat under your knees, and pull up using your hamstrings/glutes.

Things you can put your heels under include: railings, safety bars in the squat rack, and a loaded barbell on the floor.

i put my ankles under the two pads that you are supposed to put your legs under in the lat pulldown machine.

You’re right…my bad. I still hope this offers a useful alternative.

[quote]smallmike wrote:
I’m not sure, but I think you are describing reverse hypers.

For glute ham raises, try natural glute ham raises. Just hook your heels under something, put a mat under your knees, and pull up using your hamstrings/glutes.

Things you can put your heels under include: railings, safety bars in the squat rack, and a loaded barbell on the floor.[/quote]

ahhhhhhhhhhhh,

right you are, my bad, reverse hypers it is…

well now that my oversight is correted, the question goes again. Alternatives for reverse hypers maybe?

thanks for all the replies so far. The I noticed my mistake after reading the first few but I don’t have a chance to check the forum too regularly and therefore didn’t get to fix my problem once i realized it.

anyway thanks for the feedack so far adn any alternatives for reverse hypers is more than welcome. I should also note that the gym does not have anyform of hyperextension bench/chair, or whatever that thing qualifies as.

You don’t need any equipment for glute ham raises. Look.

http://www.youtube.com/watch?v=klZnAoNXEEg

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You’re not getting glute-ham stimulation from good mornings?! That doesn’t sound right.

For glute stimulation w/o the back, I like hack squats on a machine. Put your feet towards the front of the platform (my toes are right at the front edge).

You only have to go down to a point a little ways below parallel to bring the glutes in. At the top, a bit of a “cheek squeeze” helps too.

Thanks for all of the helpful posts. It’s not that I don’t get enough stimulation from good mornings, but I would like some extra stimulation as they are a lagging body part and I would ideally like to use the good mornings as a sort of heavy exercise and then supplement them on a different day with reverse hyper.