Interesting way to do a Glute Ham Raise!

[coolcolj]

I was in the gym yesterday trying to find a betetr way to do a GHR, I've been hooking my feet under the spotting platforms on Bench Press benches, with a loaded bar to hold the bench down.
Then bingo...

Use a Lat Pulldown machine!

Kneel on the seat, hook your feet under the rollers, wher eyou kneee normally goes and GHR away!

Most people should be able to touch their hands on the floor to push of ( if you need it), otherwise stick a bench in front

 

[spatts]

You can do these on a floor with someone holding your ankles down too. There's a website with several different manual formats. I'll hunt it down. Personally, I use a glute ham raise, and a 44 pound plate.

 

[Skizac]

If you use a lat pulldown machine, MAKE SURE IT'S BOLTED TO THE FLOOR!! I did GHRs once in a gym I had never been to before, and the whole machine fell down on top of me.

 

[coolcolj]

weight stack not enough?


Well you could even use the lat pull down to assist you until you can do the full range of motion on your own!

 

[the People's Champ]

You can do these on a floor with someone holding your ankles down too. There's a website with several different manual formats. I'll hunt it down. Personally, I use a glute ham raise, and a 44 pound plate.

yeh. hook dat up.

 

[spatts]

You can do this with or without the "push-up" portion by just crossing your arms. I do this with a bb in the lowest hooks to suspend ankles, or you can have someone hold them down. At a gym, putting the smith machine in the lowest setting and then putting your knees on an aerobics bench or wooden lunge box accomplishes something similar. I usually need a band around my neck or an extra plate to hold, as this move doesn't "do much for me" alone. The sweatshirt off your back makes a nice mat.

 

[coolcolj]

I usually need a band around my neck or an extra plate to hold, as this move doesn't "do much for me" alone. The sweatshirt off your back makes a nice mat.

then maybe you need to do one legged GHR

 

[spatts]

Not any harder, just functions to torque my obliques.

 

[MarshallPenniford]

I don't really understand this move. If I lie flat on the ground, then lock my ankles under something, there is no way that I can reverse bend at the knees back to a kneeling position. What am I doing wrong?

 

[spatts]

Sure you can. It's ALOT harder than on a machine. You may want to start at the TOP of the movement and lower yourself until you feel strain and come back up...rather than starting at the bottom.