T Nation

Glute Ham Raise


#1

Anyone know a good site for second hand or cheap gym equipment that may stock a Glute Ham Raise Bench? Also does anyone know any good alternatives for the glute ham raise if you dont have a bench? I have a bar and plenty of weight, but feel like I need something else for my glutes/hamstrings apart from Romainian and conventional deads. Cheers


#2

Face away on a Lat Pulldown machine. Works like a charm! :slightly_smiling:

S


#3

^^^

Us girls call these Ghetto GHRs and they do work.


#4

I bought one from ebay today, $230, made by Yukon fitness. I"ll give you my review in week or so.


#5

Ghetto GHR's sound great thanks guys x


#6

Tried the ghetto GHRs myself. While I could have done without the stares (for the unconventional use of the lat machine), they certainly work!


#7

Gonna try it, never imagined that it could be used that way.


#8

Glute bridges man

Lay on the floor facing up

Roll loaded bar to waist and hump the air


#9

When I do the 'natural' movement my calves cramp. I have been told a toe plate(bracing the foot) will solve the problem. Has anyone seen the pad they are using in this video before?

Know where to get it?


#10

Use a bosu ball instead. Works wonders for me.

I fasten my feet in wall bars as well.


#11

At my gym the pulldown stations are too close to the wall, so I use the seated calf raise machine. Does the trick.


#12

At my gym, the pulldown station's seat is so narrow that I hasn't got enough space for the two of my knees. But I can do quite good GHR-s on the floor or on the hyperextension pad with a good setup. Oh, and due to home-made blast straps, I can also do this:

Nonetheless, They're just accessory excersises for deadlifts and direct isolation for hammies-glutes. I miss the lying lg curls though :frowning:


#13

Gotta go with the Lat Pulldown too (or get a partner to hold your feet down). Just don't take too much notice of the strange looks you'll probably get from the general population.


#14

just to give some input.

I think i was a retarded to never being able to imagine to use the lat pull down station to GHR, i feel trashed from it, i think i'm in love with an exercise, i've haven't felt like these since high school when i met deadlift.


#15

apdavies1 why, as I've noticed, most of the people use the lat pulldown station for some sort of row-jerk-down hybrid, where they use all of the weight stack, getting the bar moving a few inches, while their torso approaches horizontal, then after a few grunting reps they let themselves to be projected up in the air while the stack crushes down a bit loudly.

And, ofc. the speed of the movement makes snathces and cleans look like slow-motion.

That's hardly a weirder use for the station than the ghetto GHR :slightly_smiling:

note: I'm talking about this:


#16

Vejne; ah yes, I hear they are trying to introduce this "jerk-down-row-hybrid" into the olympics, as it proves that a whole body exercise can be done on what is normally thought a single movement machine (plus the power output is INCREDIBLE) :wink: .


#17

sooo... i wonder why is he doing lat pulldowns on the middle of a deposit.