Hook up bands to assist you and gradually reduce the band tension over time.
I don't know what an ab plank thing is, but even on a proper ghr set up making sure you have everything adjusted properly can make a huge difference--one setting off and I was just giving myself calf cramps rather than banging out reps.
I used one of these but without the plate where her arse is. How important is it to have the shin parallel to the ground? I've got another machine in mind that'll let me do that.
I've asked people experienced with GHR and in fact doing weighted GHR, they said negatives work to a certain extent. After a while being able to do the whole movement with resistance bands holding you back is more beneficial because the muscles involved are experiencing the whole movement. They also said greasing the groove through out their workout like doing like one or two GHR before starting a complete set to rep workout with them helped.
Kidding, just keep doing it, it's an exercise that everyone sucks at, at first, but gets good at very quickly. Your body just isn't used to it, it'll adapt very quickly though.
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