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Old 02-04-2009, 05:00 AM   #1
Rafael A Susigan
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Glute-ham situps replacement

hello to everyone.

In my gym where dont have the equipment glute ham and Concept2

please , Could you give me suggestions to replace the Glute-ham sit-ups and Concept2 (1000 meters in WOD)

thx
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Old 02-04-2009, 06:59 AM   #2
Jeff Bocock
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Re: Glute-ham situps replacement

FAQ is your friend, I promise. WFS http://www.crossfit.com/cf-info/faq.html

3.6. What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

3.14. What can I sub for Glute-Ham situps?

Just like for the back extensions, there are lots of ways to creatively do GHR situps - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one. You can lie crosswise across a bench, with your feet hooked, as well.
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Old 02-04-2009, 10:12 AM   #3
Marcel Zwinger
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Re: Glute-ham situps replacement

maybe a stupid question: does it matter, if the feet are say 19 inches apart?
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Old 02-04-2009, 10:21 AM   #4
Jeff Bocock
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Re: Glute-ham situps replacement

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Originally Posted by Marcel Zwinger View Post
maybe a stupid question: does it matter, if the feet are say 19 inches apart?
During GHD? I dont think it would be that big of a deal. The point of the GHD is to go way below level and fire up with straight legs to recruit your hip flexors.
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Old 02-04-2009, 10:44 AM   #5
Marcel Zwinger
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Re: Glute-ham situps replacement

yes, I really meant GHD
thanks for the quick respons - that's the way I set them up atm, but I wasn't quite so sure if it was complete crap.
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Old 02-05-2009, 04:43 AM   #6
Rafael A Susigan
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Re: Glute-ham situps replacement

THX Jeff, i do GHST in swiss ball , but i down not too deep (swiss ball 45cm) try in smith!

i read the faq! but long ago, good you reminded me and many of always looking at the faq!
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Old 02-05-2009, 06:21 AM   #7
Nate Aye
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Re: Glute-ham situps replacement

Jeff is on the mark as far as GHD situps,

In my current situation I don't have access to a GHD, what I have found best for me is to lie perpendicular on a bench and have a good workout partner hold your ankles down, after much trial and error, this has proven the most comfortable and best substitute. It also helps you keep count, because GHD situps are hard and a good accountabilibuddy is invaluable!

Nate
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Old 02-05-2009, 05:36 PM   #8
Leela Corman
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Re: Glute-ham situps replacement

I'm glad this thread is here - it's very helpful. I did GH situps today on a swiss ball, with my feet hooked under a bench, and I think I must be doing them wrong. They don't feel difficult, at all. I don't feel anything happening in my hip flexors, and I can't tell if what I'm doing is effective or not. I've done these before recently in this way, and didn't get that soreness everyone always talk about, so clearly, I'm not doing this properly.

Is there video of someone doing these on a ball, anywhere? Or can someone maybe draw a diagram or something?
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Old 02-05-2009, 08:49 PM   #9
Tyler Smith
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Re: Glute-ham situps replacement

We used a sub for today's WOD... actually worked surprisingly well.

1. Start with laying on your back with knees at 90 degrees flexion.
2. Perform a Glute-Bridge
3. When lowering your buttocks back to the turf (from the glute-bridge), as soon as you reach the ground, perform a sit-up.

I would like to know everyone's thoughts on this movement, please comment, for I am open to suggestions.
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Old 02-05-2009, 10:56 PM   #10
Joe Bernard
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Re: Glute-ham situps replacement

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Originally Posted by Leela Corman View Post
I'm glad this thread is here - it's very helpful. I did GH situps today on a swiss ball, with my feet hooked under a bench, and I think I must be doing them wrong. They don't feel difficult, at all. I don't feel anything happening in my hip flexors, and I can't tell if what I'm doing is effective or not. I've done these before recently in this way, and didn't get that soreness everyone always talk about, so clearly, I'm not doing this properly.

Is there video of someone doing these on a ball, anywhere? Or can someone maybe draw a diagram or something?
The only concern here would be ROM and the actual support the ball provides vs. a GHDS machine. I have not tried the ball yet for GHDS, but you get really sore the next day and light-headed immediately after the workout if you do them on the machine. There's a demo in the FAQ, but on a machine not on a swiss ball. Try searching youtube for one and comparing the two. The first thing you will notice is the ROM for a GHDS on a machine is much greater and a wider arc than on a swiss ball.
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