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Programming Glute Ham Raises


As of last week , I have access to proper glute ham raise machine , I could do around 3 unassisted . I did a total of around 10 reps . I could not train for 2 whole days. However, I have read that this exercise can add perhaps 10kg to your clean or snatch.

I am wondering what is the best way to program this in for me. I can snatch pull 155kg and clean pull 190-200kg tot he required lifting height.

Any help would be most appreciated.


My coach used to program these pretty much every day. We would do 2-4 sets of 5-8 reps at the end of each workout. Sometimes with weight, if you could.


Thanks . Could the bigger guys still do glute ham raises


I managed 4 sets today 5 , 5 , 5 , 6 reps . Hopefully I won’t be too sore tomorrow. I don’t think so. Normally I can feel the fatigue a lot after doing them. I could not feel that today. Apparently a lot of people very much bigger than me (powerlifters)300lb + do them regularly.
I think doing them after an OL workout sounds good. But I may lack the fitness.