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getting there
12-15-2009, 09:45 AM
I want to start incorporating GHR's since I don't do them at all. My question to you is what day do you think I should do them? The days I squat or the days I dead, or both?

:scratch:

douglasoh5
12-15-2009, 09:58 AM
you can do them on both...

Ermantroudt
12-15-2009, 10:06 AM
We use them on both squat and dead lift days.

Travis Bell
12-15-2009, 10:30 AM
Both days. Make sure you're doing them correctly as well. I see a lot of people treat them as a back hyper extension and it ends up losing a lot of it's effectiveness for your posterior chain

getting there
12-15-2009, 11:00 AM
Cool, thx for the input. Should I just aim for doing reps @ my bwt first? I know I am not going to be able to do many at first so I am thinking of trying to get 20 total to start and work from there no matter how many sets its takes.

Lones Green
12-15-2009, 12:12 PM
Cool, thx for the input. Should I just aim for doing reps @ my bwt first? I know I am not going to be able to do many at first so I am thinking of trying to get 20 total to start and work from there no matter how many sets its takes.

If you've never done them before, I doubt you can do 20. You're a pretty strong guy, but take it easy, haha

Maybe do a few sets of 5-8 with bodyweight. Keep adding reps and eventually add bands or weight.

Make sure you get the form down correctly first and foremost.

If you do them 2x a week, I have no doubt you'll see some good carryover to your squat, and even more carryover to your pull.

Ajack
12-15-2009, 12:18 PM
Got on the GHR sunday (as my regular gym does not have one) for the first time in a while. It completely feels like a different part of my hamstrings are sore. Great accessory work!

Question too... Toes in, out, nuetral, or all the above?

Cmanuel
12-15-2009, 02:36 PM
Both days. Make sure you're doing them correctly as well. I see a lot of people treat them as a back hyper extension and it ends up losing a lot of it's effectiveness for your posterior chain

Got a video of the "correct" way? I do them in sets of 15-20 on my squat days... I treat them like a back extension into a leg curl sorta thing (complete full range of motion). Ive seen some guys do it strictly using the leg portion though, want to make sure i have it right

slashkills
12-15-2009, 03:10 PM
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article with GHR variation
http://www.elitefts.com/documents/glutehamraise.htms