Glute/Ham Raise and Reverse Hyper Alternatives

[JJFigure]

FitMedic and I have been trying to replicate the glute/ham raise using the Smith with no luck. The Smiths at my gym don't have a low enough bar position to accomplish the movement posted in the Sample PL workout thread. So, we're asking for more ideas on how to accomplish glute/ham raises and reverse hypers at a BB gym...the type of gym that only has 45 degree angle hyper benches.

I think I may have a glute/ham raise alternative using a leg curl bench, and I'll take my camera in tomorrow am and post the pics. I think it would only work on a very adjustable leg curl though. I have not found any way to replicate a reverse hyper though, and that's one of my favorite exercises.

We'd appreciate any alternative exercise anyone has come up with; pictures, video, and creativity are very welcome! Thanks!

 

[JJFigure]

I've been eye-balling a free standing preacher bench we have at my gym, to see if I could use that as a reverse-hyper alternative. I think if you put your hips on the flat side and elbows on the angled side and held on to the seat, you might be able to pull it off. No bands at my gym though - I may have to just buy some.

I hadn't thought of using an incline bench - you'd want a nice heavy one so it wouldn't tip on you. Hmmm...

 

[fitmedic]

maybe i could figure the picture out if someone could just explain it to me...you know, what youre supposed to be doing. or maybe if the picture were in motion but i guess thats kinda asking too much

 

[nrg]

I love glute/ham raises!! My fav by far!

I have a suggestion for the Smith machine. The Smith at my gym doesn't have a low enough bar position either but you can modify. I put the barbell in the lowest postion that it can go and add an aerobic step and 2 risers or extra height. I wrap some foam around the barbell and place a pad or cushion under my knees for support/comfort.

Using the seated lat pull down - kneel on the seat and place your ankles under the knee cushions (I use the lowest positon).

I also like to use a stick for support, my hams are not that strong yet - but these have been helping them get there!!

 

[Temple]

maybe i could figure the picture out if someone could just explain it to me...you know, what youre supposed to be doing. or maybe if the picture were in motion but i guess thats kinda asking too much

There are videos on the sample powerlifiting workouts thread

 

[JJFigure]

I hadn't thought of using the lat pulldown for glute/ham raises - thanks NRG!

 

[fitmedic]

thanks temple ilcheck it out

 

[fitmedic]

ok just looked at the videos. AHH HAA!!! i get it now, but how do you prevent your knees from sliding down( and out or i guess underneath) the pad when your are all the way up in the vertical position?

 

[JJFigure]

I finally got some pictures uploaded. Here's the website:

http://www.photofun.com/IM/Template...rname=jjfigure&SubSite=28154&LinkedPage=33810

There are four pictures - beginning and end to a glute/ham raise alternative and beginning and end to a reverse hyper alternative. I added description below each picture; just click the next button above the picture to get to the next one.

 

[JJFigure]

New link to pics

The website I posted my pics on for glute/ham raise and reverse hyper alternatives has been down, so here's a new link:

http://www.geocities.com/jjfigure/GluteHamRaiseAlt.html

 

[JJFigure]

I know - the bench on the leg extension I was using is a little odd and I couldn't get a high raise off it. The LE with a more angled bench was being actively used though, and I didn't feel like kicking the user off just to take a pic. Basically, I'm only raising my lower body (using weight) to get a good glute/ham squeeze at the top. I'm not sure it's really a glute/ham raise since you're moving your lower body, not your upper. But I couldn't think of another name for it. I tried to do it similar to what you are describing on the slant board, but kept sliding off the LE. I'm sure I was amusing several people at the time.

I'll have to try the slant board - luckily we have one of those.

 

[valerie]

I've been using a couch at home to do a modified glute ham raise. I place my feet under the bottem edge and kneel on a folded towel on the floor. Until I get stronger I have been using a kitchen chair in front of me to "land" on and push off of. Not the widest r.o.m but boy can I get a good workout . Another thing that may work for you : Laying on the floor and placing one foot on a bench (or whatever) push off with that leg,keeping the other leg straight. Play around with this and you should be able to feel it in your hammies. I suppose a person could place a plate on their abs to increase the resistence.-Valerie

 

[JJFigure]

Slant board

I tried glute/ham raises using the slant board today - OWWWW - but in a good way.

This also made me look at the slant board in a new light - it's now officially become my parallel hyper extension replacement. My fav ab movement is sitting on the hyper extension and extending backward - I stole a bench and put it on the other side of the slant board, hooked my feet into the rack, and voila! Perfect setup for this ab movement too.

 

[CrystalChick]

Quick question Ladies
In your leg routein where do you place this excercise?


Thanks CC

 

[JJFigure]

I have kind of an odd workout right now - more PL focused than BB focused. I do 3 multi-joint workouts/week; each workout has one multi-joint leg, push, and pull exercise, plus one or two additional exercises, depending on that day's focus. I have two additional workouts for assistance work - one day is upper body, second day is lower body. I would do glute/ham raises or reverse hypers on my lower body assistance day. For example, today I did leg extensions, sissy squats, db leg curls, and glute/ham raises.

 

[Candi Barr]

I think I'm doing OK with these. I found a piece of equipment that has a bar about 8 inches off the floor where I can anchor my feet. I found I can vary the involvement stress on my hams by how much of a push I use with the push-up off the floor. If I keep a straight line between my knees and shoulders and don't give much of a push it's hard enough that both hams cramp up bad & I have to stop and stretch, but if I give a little push and stick out my butt a little it's about right. I get some funny looks, but mostly from the ladies on the way out from spin class, and they look at me funny anyway. The other night a guy doing squats next to me recognized what I was doing, and we commiserated over the lack of a glute-ham machine. I'm following Dave Tate's 9 week intro program right now so I do them on squat days.

 

[nrg]

I train hams on leg days now. I was training them seperately from leg days but changed up my routine.

- JJFigure, off topic question for you: what are those awesome sneakers/hiking shoes you have on in that pic?

 

[JJFigure]

Those are a pair of trail running shoes - they're Timberlands, but I don't remember the exact make. I lived in Colorado for a while, with a trail head right outside my front door. These are great for trail running, but now that I'm back on the East coast, I don't have easy access trails to run on anymore. :-( That's why I'm wearing them to the gym - have to get some use out of them.

 

[CrystalChick]

Help... What am I doing wrong I tried these on a Slant Board and my knees keep falling between the space in the board at the top where it locks in.
Can anybody take a pic of this?

Thanks CC

 

[JJFigure]

Glute/Ham Raise on Slant Board Pics

Here are pics showing the glute/ham raise using a slant board. I apologize for the poor quality of the ending position pic - I was having a hell of a time holding the position long enough for the photo to be taken. Need to work on that hamstring strength.

http://www.geocities.com/jjfigure/GluteHamRaiseSlant.html

 

[CrystalChick]

Wow... JJ how do you get into that ending position without helping yourself up?
I can't get into that position without pushing myself up.....

I really would like to do these
How should I start to build up to this type of strength?

Thanks CC

 

[JJFigure]

I can only do 3-4 unassisted, then I have to push myself up. I've really been working on my hamstring strength, so I hope to be doing 8 unassisted in the near future. I'm doing heavy RDLs and good mornings every week, plus 1-2 isolation movements - db leg curls, machine leg curls, glute/ham raises, or reverse hypers.