id like to start utilizing GHRs to strengthen my hamstrings. unfortunately, i don?t have access to a GHR apparatus.
I have tried performing them by having someone hold my ankles, but i can only do ~1rep! i would like to somehow lower the resistance and slowly buildup the number of reps i can do. does anyone have any ideas on how to lower the resistance and perform these without a GHR apparartus? many thanks![/quote]
Just try pushing off with your hands at the bottom. That will effectively lower the resistance where your leverage is the weakest. Focus on controlling the eccentric portion, lowering yourself slowly then push of with your hands at the bottom.
Other ideas for lowering the resistance involve having a training partner pull you up partway, rigging up resistance bands to provide assistance, or doing you improvised glute ham raises on an incline such that you are doing them “up hill.” That is lowering your self facing up the incline. I feel the self assisted push of is the simplest and works perfectly fine.