homemade GHR idea

[Runty]

If I built one of these floor ones http://rosstraining.com/blog/2009/02...ring-training/and then somehow got it up high enough to do a back extension as well, would that work the same muscle groups and be as effective as a real GHR?

I know its not gonna be smooth as a real one, but back extension + calf/ham raise is basically the idea, correct?

EDIT: sorry wrong link before, no wonder I got no responses.

[Runty]

C'mon. 142 people don't know if this will work? Some one has to have rigged something similar, no?

[soclydeza]

in principle back extensions should be pretty much the same as the ones you find at the gym. i would assume doing GHRs would be very similar, its just a different way of doing it. use it on a workout day, if you feel it working then it probably is. i would watch myself in a mirror while using it to make sure my form is good, since your back is a lot more involved in that thing. that looks pretty cool though, i love homemade workout equipment. but like i said, just try it, if you feel like your getting a good workout with it then go for it

[SEOINAGE]

Yeah you could build something that could prop up and do both. Simple just as long as one you are doing the bending at the knee, and when upright have it in a way you bend at the hip comfortably, might need extra pad around the edge.

[DMedley]

I do not see why it would not work. When I looked at it and watched the video I thought that it should be shorter to allow you to bend over it as well as higher in the air.

[Travis Bell]

in principle back extensions should be pretty much the same as the ones you find at the gym. i would assume doing GHRs would be very similar, its just a different way of doing it. use it on a workout day, if you feel it working then it probably is. i would watch myself in a mirror while using it to make sure my form is good, since your back is a lot more involved in that thing. that looks pretty cool though, i love homemade workout equipment. but like i said, just try it, if you feel like your getting a good workout with it then go for it

A glute ham raise is totally different than a back extension.

As far as that demonstration, my only problem is that I don't like when people do them from the floor because all the pressure is on the knees. On a real GHR, the pads put the pressure on your quads, so there really isn't any problem with your joints.

But if you're wondering if it'll work your hams, yes it will.

[Runty]

Well I have 4 extra roller pads from a body solid bench I just bought. I was thinking about maybe putting them under my thighs. As some one stated, I noticed it would need to be a bit shorter to bend over the front. And would that foot plate work as is, or would I need to add something to block the achilles area of my ankle. Maybe 2 pads under the thighs and 2 rigged up behind the ankles some how? I really want to get these GHRs in my workout because my posterior is where my weaknesses are, but cannot afford a commercial made one right now.

[soclydeza]

A glute ham raise is totally different than a back extension.

i know it is, i was just saying how each exercise on the board he made would relate to the equip in a gym

[DMedley]

Here is an idea that would save the knees and be inexpensive.

Video

[Travis Bell]

^ Good idea! I bet you could get close to the same effect with a foam roller, but if you have access to a bosu ball that'd work perfect

[Runty]

Awesome! That's what I'm gonna do. Im sure I can find one of those cheap somewhere. I'll just build a box similar to the first one big enough to hold the half bosu thing. I can use the roller bar and pads off my bench and just run a 2x4 up both sides and drill holes high enough to get the rollers across and above the ankles while keeping the 2x6 angled to press toes against. Then I can just either put it up on 4x4's permanently and angle or cross brace 2x4's or just build an XL plyo box and figure out how to mount it on there.

Thanks for the help all. Hopefully this turns out and I'll post pics/vids and plans. Could have an excellent DIY ghr alternative here for way cheaper than retail.

[Guido]

My gym has one of these witht he roller pad: http://us.commercial.lifefitness.com...cfm/gluteham_1

You could probably rig up something similar but it won't be as adjustable. You can use the smaller roller pads for the feet as well though I'm more of a fan of the fixed knee pad for GHR's.

[BigCorey75]

is it me, or does the woman in the vid look like MA? aka Built

[Runty]

is it me, or does the woman in the vid look like MA? aka Built

I thought the same thing when I watched it this morning.
EDIT: after double clicking the link, it goes to youtube and the video is posted by builtbuilt, I'm guessing that is her.

Guido, the roller pads I'm talking about probably wont actually roll like the big ones on that one you linked. Mine are just left over circle padding from not attaching the leg and ankle thing you use when doing decline situps on my new bench http://bodysolid.com/Home/item.cfm?id=498 . luckily only paid about half that. I think the bosu ball is gonna be the way to go as far knee/quad support. I don't need it to be adjustable either, I just need it to not cost $550

[Runty]

So I've committed to building a homemade GHR. Tried a few of the ghetto versions and none offered what I wanted(couldn't do most of the on-the-knee ones due to breaking my patella last summer). So I came up with some plans on AutoCAD, bought a few 2x4s and got to work. Basically have the whole frame piece built, just need to complete the footplate. My only tiny concern is that its going to be a chore to get the feet in between the 2 bars once the foam rollers are on.

The picture doesn't have the bosu ball in it yet. It sits on the flat piece of plywood on the middle shelf area. I have a 55cm I got somewhere a long time ago and it's too low with to small of a radius to stay secure on the plywood platform. I'm going to have to get a 75cm burst resistant one(~$25 on amazon.com). Just pull the two 4ft pieces of pipe out and slip the footplate piece in, and slide the pipe through the slightly larger pipe pieces on the footplate. Can add more upright hole drilled 2x4's for adjustability if needed. Gonna try some extra 4" foam pads from this bench I got to soften the pipe on the footplate but they may be a tad to big. Might end up duct taping a towel or something of that nature.

I'll get some pics posted up once the whole thing is done and maybe a video of me doing a few if it turns out semi legit.

I built the frame during the NBA allstar game(~3hrs) and the footplate should take about 25 minutes tops. That combined with a trip to home depot brings the total to ~4hrs, less if you're not watching tv. I've spent $35 on it so far and I'll probably spend $25 more on the ball.

http://i50.tinypic.com/noaw6g.jpg

[kenbanks]

Here's a homemade GHR I put together for about $60. I've been really happy with it, and it's been working great. Sorry, I'm not sure how to embed the video in this comment ...

http://www.youtube.com/watch?v=8d1weSIOIvE