T Nation

Westside ? (Glute Ham Raise)

In doing the Glute Ham Raise, what is the protocol? The Westside style trainers are not going all the way to the ground with their ankles anchored. How far do you go…how many sets / reps? Thx.

i use a glute ham bench and only go untill my upper body is parallel to the floor. some days i will do a couple of sets of 15. other days i add weight and get a couple sets of 3 or even negatives. you just have to experiment and find out what works for you.

I usually go until my upper body is parallel to the ground. I vary the sets and reps. 4x6, 4x8, 3x10…etc. For resistance I use either a plate or a jump stretch band choked around the base of the glute-ham.