T Nation

Natural Glute Ham Raise


#1

Ive been performing this lift w/ my feet under a bolted bench at the gym, its a fairly small space so i can’t flex my feet, i assume this is why i primarily feel this lift in the calves. Ive been doing one day of negatives and two days where i extend my arms on a swiss ball slowly falling and lifting myself w/ assistance from the hams and arms/abs. How long did it take you guys to do one full rep?any tips appreciated.


#2

If you can attach a band behind you and do full assisted reps working on breaking rep prs or changing the band with a lighter one over time it would probably help you get there


#3

It took me like 8 weeks of assisted NGHR until I could do one. I gave the minimal amount of assistance I needed, and worked on increasing the amount of quality reps I could do (so not glorified pushups) and trying hard on the eccentric.


#4

FYI they are called russian hamstring curls

you need to keep your feet neutral like if you are walking so that your calves dont cramp up

i watched a Westside BB video, where Simmons said that one of his athletes managed to do a full set of those without any assistance after 8 weeks