Hamstring Body Weight Exercise

Discussion in 'Strength & Conditioning Discussion' started by SummerStriker, Jan 10, 2013.

  1. SummerStriker

    SummerStriker Black Belt

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    I've never seen this before. I'm pretty convenced though.



    What do you all think?

    Is there are requirement for abdominal strength or weight? I'd imagine if you weren't in decent shape when you try this, you will end up sending your vertebra flying like a bunch of hockey pucks.
     
  2. SummerStriker

    SummerStriker Black Belt

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    Also, what's her knees in / on?
     
  3. KnuckleSangwich

    KnuckleSangwich Brown Belt

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    Variation of a Glute Ham Raise or GHR, a widley accepted excercise for building strength in the glutes and hamstrings (see vid below).



    Can be used with BW, weighted, banded or with a reverse band.
     
  4. SummerStriker

    SummerStriker Black Belt

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    That's excellent. Thank you.
     
  5. Fighting Sprite

    Fighting Sprite Green Belt

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    Does it actually do much of anything for the glutes? I always thought glutes were a hip extension muscle and a GHR is a misnomer. I can't find any EMG studies, or whatever else you could measure it with, so I am left to wonder.
     
  6. CRZA

    CRZA Purple Belt

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    Hate it. Eccentric training for my hams make them sore for a long time.
     
  7. Keosawa

    Keosawa Black Belt

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    Bret Contreras has done EMG studies on glute-ham raises and has found that glute muscle-fiber recruitment for the exercise is decent, but not spectacular. It's more of a hamstring assistance movement than a glute assistance movement, though contracting your glutes hard at the top while pushing your hips through will stimulate the glutes.
     
  8. TheeFaulted

    TheeFaulted Inzer Belt

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    That man has a whole new respect for Iowa.
     
  9. KnuckleSangwich

    KnuckleSangwich Brown Belt

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    lol'd. Good shit.
     
  10. Fighting Sprite

    Fighting Sprite Green Belt

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    Would you suggest contracting your glutes to gain a stimilus? I would have thought that if you need to actively think about contracting a muscle to get a stimulus, then it probably isn't a great exercise for that muscle. You'd probably be better off using a more effective exercise for that muscle, or perhaps both. Yay or nay?
     
  11. Pearse Shields

    Pearse Shields Amateur Fighter

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    The glutes are isometrically contracted in order to keep the hip extended- you can try doing the exercise without contracting your glutes, but you won't get very far. They may not perform the same amount of work as the hamstrings do, but they do a fair bit of work.
     

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