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Thread: GHR When?

  1. #1
    At the corner of 1st & 1st getting there's Avatar
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    GHR When?

    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?


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    you can do them on both...

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    Wannabebig Member
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    We use them on both squat and dead lift days.

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    Westside Bencher Travis Bell's Avatar
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    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


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    At the corner of 1st & 1st getting there's Avatar
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    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.

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    GFH Lones Green's Avatar
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    Quote Originally Posted by getting there View Post
    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.
    Last edited by Lones Green; 12-15-2009 at 12:13 PM.
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    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?
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  8. #8
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    Quote Originally Posted by Travis Bell View Post
    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

  9. #9
    Da Bears slashkills's Avatar
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    Video


    article with GHR variation
    http://www.elitefts.com/documents/glutehamraise.htms
    Last edited by slashkills; 12-15-2009 at 03:12 PM.

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