I've been doing a lot of reading on powerlifting and westside, and it seems that reverse hypers and glute ham raises are an important part in the routines. My gym doesn't have machines that allow me to do these.
Does anybody know of any good replacements for these? Or maybe a ghetto way I could do them without a machine?
Fake the GHR's on a lat pull down, lock your ankles in place where you normally put your knees. So your kneeling on the seat. Resist as much as you can on the way down, catch yourself with your arms and give yourself a push up if you cant get yourself up.
Band pullthroughs work well for reverse hypers too, as well as cable pull throughs.
GHR and reverse hypers are great exercises, but you can work around them. GMs, RDLs, pullthroughs, hyperextensions, 45degree hyperextensions, leg curls w. bands, sled work are all great exercises too.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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