View Full Version : westside question!

09-26-2006, 08:07 PM
The westside beginner 9 week routine calls for reverse hyperextensions and glute ham raises. Problem is is that I dont have access to these. Are there any excersizes that could substitute possibly??

09-26-2006, 08:08 PM
Pullthrus, Dimel deads, and back raises should do fine.

09-26-2006, 08:10 PM
uh are there videos of any of those?

09-26-2006, 08:25 PM
HeavyBomber has posted a few vids of pullthrus. A Dimel dead is just like an RDL, but done explosively. And a back raise is well, a back raise :D

09-26-2006, 08:31 PM
lol HB has posted like 1000 videos, sigh ill have to find them, maybe ill just ask.

so a RDL but explosive.. any problem with just doing RDLs?

09-26-2006, 08:58 PM
RDLs are just fine.

09-27-2006, 09:32 AM
Dimel DLs, pullthroughs, Romanian DLs or SLDLs, GMs, seated GMs

09-28-2006, 12:12 PM
If you have a power rack and a bench, then you can do GHRs. Here's what you will need to do; use the saftey pin of a squat rack and an adjustable bench and slide the bench over next to the power rack. Lock your feet under the saftey pin and place your knees were on the bench. Make sure the pin is stable under your feet and then do the GHR.

09-28-2006, 02:30 PM
Dimel DLs, pullthroughs, Romanian DLs or SLDLs, GMs, seated GMs

thats great, pretty much all I have is barbell rack and weights so RDL GMs and SLDL are perfect.