GHR w/o GHR Apparatus

Discussion in 'Strength & Conditioning Discussion' started by theNuge, Jun 2, 2008.

  1. theNuge

    theNuge Brown Belt

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    My gym of course doesn't have a GHR apparatus. How can I do GHR's without an apparatus and without a partner?
     
  2. vision1

    vision1 Purple Belt

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    I use the back extension bench thing (only works for ones parallel to ground, not 45 degree).

    Set the length of the pad shorter than normal, and add extra padding on top.

    This probably doesn't make sense...
     
  3. BlastBeats

    BlastBeats Cogito Ergo Dubito

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    Lay on the floor on your stomach and put your feet under something or have someone hold them down.
     
  4. ThinkGreen

    ThinkGreen Der Übermensch

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  5. SingleDoubleGuy

    SingleDoubleGuy White Belt

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    We use Ghetto GHRs on a lat pull - it's great.
     
  6. theNuge

    theNuge Brown Belt

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    You're right. That didn't make any sense :D.

    I can try that next time. How much weight do you use?
     
  7. Lusst

    Lusst Red Belt

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    Your could always build your own like Fatty Von Wilhelm.
     
  8. theNuge

    theNuge Brown Belt

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    I don't know what those are.

    Does he have a thread that describes how he did this?
     
  9. ThinkGreen

    ThinkGreen Der Übermensch

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    On the bar or for GHRs? I just started doing these last week so I just did the GHRs with bw, and on my barbell I just put a 20 kilo plate on each side and little 2.5's under it so it doesn't slide around.
     
  10. SingleDoubleGuy

    SingleDoubleGuy White Belt

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    I don't find the vid, saw it on fortified iron.

    Check this one:

    YouTube - Glute Ham Raise

    I do not use the hands for a push, but hold the pulley via a rope, so the weight supports me. I like it much better than pushing from the ground since I can slowly lean into a horizontal position.

    Check youtube for ghetto GHRs. Also pay attention to that female volleyballer doing ghrs, it's a sexy vid. Just in case... :)

    Hope this helps.





     
  11. SingleDoubleGuy

    SingleDoubleGuy White Belt

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    Nuge, here is a good collection of different variants. Don't put up with those hold that you see in this vid: Go down, stall and pull the fuck up again. Great exercise.

    YouTube - POOR MAN'S GLUTE HAM RAISE: BEGINNER'S EXERCISES

    Have fun, I feel a great activation of hams and glutes. Very different to good morning variations (which I also love to do).
     
  12. theNuge

    theNuge Brown Belt

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    Thanks for all the responses guys. I definitely have enough to try when I go to the gym next.
     
  13. PikeKing

    PikeKing White Belt

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    i used to wedge my feet under the smith machine bar to do these, not great but worked ok

    i think i better get back into them soon
     
  14. Lorenz

    Lorenz Banned Banned

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    Some good suggestions in here - I have been trying to think of a good substitute for the GHR, and now I have them.
     
  15. Green Monkey

    Green Monkey Guest

    bump to the lat machine GHR.

    My knees hurt a bit if I get the wrong angle though.

    Also, for a bonus, try reverse hypers on a standing preacher curl.
     
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    that is all.
     
  17. TheCuttlefish

    TheCuttlefish Un************ *******

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    How do you weight these?


    Also, are natural GHR like these any better than leg curls? Without the GHR bench it seems like the movement is identical.
     
  18. Green Monkey

    Green Monkey Guest

    Either resistance bands or weights held between the ankles - I wouldn't hold the weights between the knees or thighs because the benefit comes at the bottom of the movement.

    The basic rank of USEFUL ham development is supposed to go something like this:
    1. GHRs on a machine.
    2. SLDLs/Romanian DLs
    3. Natural GHRs
    4. Squats
    5. Leg Curls
    Actually, there are some things that could come between Squats and Leg Curls, but they're mostly OLY lifts and I was listing PL stuff.

    Personally, I think sprints and jumping plyos would even be better than Leg Curls, but I must admit that I still do them from time to time.
     
  19. Donut62

    Donut62 Black Belt

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    I rule because I finally have a GHR bench.
     
  20. knight

    knight Purple Belt

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    This thread seriously delivers. Thanx everyone!
     

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