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Exercises Movements, technique & proper execution

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Old 02-05-2008, 05:57 AM   #11
Jonathan Shippey
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Re: Why no Glute Ham RAISE on the GHD?

This is a real exciting thread to read, guys -- thanks for your wisdom here.

I do Greg A's warmup, which (after stretching) has you do 10 reps each of overhead squats (I use a broomstick), GHD situps, dips, pullups. If you were going to work in the GHR, would you stick it in after the GHD situps, or somewhere else in the warmup?

Also, if any of you knows a link to a video or written out instructions for the GHR, I'd appreciate the info.
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Old 02-05-2008, 06:20 AM   #12
Allen Yeh
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Re: Why no Glute Ham RAISE on the GHD?

A good article by Dave Tate(W/F/S)
http://www.elitefts.com/documents/glute_ham_raise.htm

I like the idea of throwing these into your warmups.
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Old 02-05-2008, 08:31 AM   #13
Chuck Penzenik
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Re: Why no Glute Ham RAISE on the GHD?

too hard??? compared to what? jumping rope, running well yes i'd agree. compared to a muscle up, ohs, hspu, the ghr was simple for me.

i feel this is a great compound movement that is just as functional as the bench press is.
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Old 02-05-2008, 08:40 AM   #14
Matt DeMinico
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Re: Why no Glute Ham RAISE on the GHD?

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Originally Posted by Anthony Bainbridge View Post
I asked this question at my last certification and the answer I got was that it was more of an isolation type movement. I personally disagree and think it's a great movement.
Anthony I'm right there with you. If they were a worthless isolation movement, they wouldn't be in Rip's second edition of Starting Strength.

And they ain't "too hard", I have every single person who trains at my facility doing them, and they did them fine the first time. The only tough part about it is for guys, learning how to position yourself so don't sqwash your junk.
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Old 02-05-2008, 08:57 AM   #15
Leonid Soubbotine
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Re: Why no Glute Ham RAISE on the GHD?

Just tried a few - it's a good move, nothing too hard about it.

Felt about the same difficulty to me as a moderately heavy KB swing. I'll leave it out for now.
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Old 02-05-2008, 10:54 AM   #16
Adam Glenos
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Re: Why no Glute Ham RAISE on the GHD?

Glad to see I'm not alone on this one. I would argue that they are a very functional movement that build core and posterior chain strength.

GHRs build hamstring strength differently than hip movements because you are moving from the knee while (ideally) locked in your core with open hips. This type of strength is especially beneficial for anyone interested in increasing their running/sprinting ability. I am not saying it is better/worse than hip movements, but a necessary addition for maximum speed gains.

I am not that familiar with POSE, but if it has the notion of push-running versus pull-running, the GHR is the best weight-room movement that will help you
make the transition to a pull-runner.

Watch out for DOMS with GHRs... the first few times you will be sore in areas of your hammys you've never felt before.
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Old 02-05-2008, 01:31 PM   #17
Jake Oleander
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Re: Why no Glute Ham RAISE on the GHD?

i tried a couple out at my gym on the decline ab thing. great exercise, im definitely going to incorporate these into my normal lower body routine.
as for it being an isolation exercise...that makes no sense to me, my hammies, calves, and lower back got worked pretty damn hard. although i cant see why its called a GLUTE-ham raise as im pretty sure my glutes were not worked at all...
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Old 02-05-2008, 01:39 PM   #18
Allen Yeh
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Re: Why no Glute Ham RAISE on the GHD?

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Originally Posted by Jake Oleander View Post
i tried a couple out at my gym on the decline ab thing. great exercise, im definitely going to incorporate these into my normal lower body routine.
as for it being an isolation exercise...that makes no sense to me, my hammies, calves, and lower back got worked pretty damn hard. although i cant see why its called a GLUTE-ham raise as im pretty sure my glutes were not worked at all...
You were doing it incorrectly.

Check out the link I posted above.

Last edited by Allen Yeh; 02-05-2008 at 01:40 PM.. Reason: bad grammar
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Old 02-05-2008, 02:10 PM   #19
Steven Low
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Re: Why no Glute Ham RAISE on the GHD?

"Too hard" depends on how far you're putting the leverage out. Most people I have encountered don't know how to set it up right.

In any case, it's interesting that they classified it an isolation exercise. What about situps or back extensions then???
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Old 02-05-2008, 03:56 PM   #20
Jake Oleander
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Re: Why no Glute Ham RAISE on the GHD?

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Originally Posted by Allen Yeh View Post
You were doing it incorrectly.

Check out the link I posted above.
i dont have access to a ghd machine, so i had to do it on a decline ab thing. i did read that link beforehand though, so im not sure what i could have been doing wrong.
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