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Old 03-12-2014, 08:20 AM   #1
Rachel Nichols
Member Rachel Nichols is offline
Join Date: Apr 2013
Location: Paris  TN
Posts: 1
GH Machine

If working out at home what could you replace the Glute ham machine with besides sit ups on the floor?
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Old 03-12-2014, 05:20 PM   #2
Steven Wingo
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Join Date: Dec 2011
Location: Ocala  FL
Posts: 506
Re: GH Machine

Lots of options. One, to increase difficulty, is hold a slam ball or wall ball or weight with fully outstretched arms and just do the ab mat sit ups with the added weight. It is really tough if you hold the weight with outstretched arms the whole time. Make it easier by holding the weight to your chest. Another exercise would be to grab a bed post or table leg with your outstretched arms and, with straight legs, raise you legs straight up over your head--that is like a toe to bar on the floor.

Here are some other ab exercises:

scissor kicks
v-ups (dead cockroaches)
hollow rocks (awesomely difficult when repping them out)
leg raises or leg holds
russian twists--hold a weight for added difficulty
planks in push up position or on forearms
side planks
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Old 03-16-2014, 12:39 PM   #3
Robert Fabsik
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Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: GH Machine

Also besides ab work, don't forget a GHR is meant to build the posterior chain--glutes, hammies, low back.

Hitting that can be done with:
Good Mornings
Pull throughs
Romanian Deadlifts
Reverse Hypers (can be done for high reps with an physio ball)
Can try partner assisted GHR from the floor.
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