[quote]WRPL wrote:
Hanley wrote:
Pinto wrote:
Steel Nation wrote:
Hanley wrote:
Thus furthering the case for neural adaptation versus actual strength gain… Always something I wondered abotu exercises like these tbh.
By “neural adaptation” I’m going to assume you’re talking about specific strength in the given movement, and by “actual strength gain” I’m going to assume you’re talking about strength that will transfer to a core movement, like the squat or deadlift.
With those assumptions, I don’t really know what you mean by “furthering the case” of one vs. the other. Can you please clarify?
I went from being able to do 10 reps spread over 3 ballbusting sets to 50 reps spread over 4 sets in the course of a few months. My lifts didn’t exactly go through the roof. But- man- I got good at GHRs!
That’s my point…
Just seems that people can get real good at GHR’s real fast as their body learns the movement (like anything really) but does this have a positive significant carryover to deadlifting or squatting?
Also keep in mind that the GHR is a knee-flexion exercise, although the squat and the deadlift recruit the hammies, they do so in hip-extension. Most people only train hip-extension as assistance so when they start GHRs they will progress really fast (just like everytime you try something for the first time) I think the only carryover from GHRs to squats and deadlifts is the neuromuscular coordination gained, since I included GHRs I “feel” my glutes and hams working harder during squats[/quote]
This is a very good point with the knee flexion vs hip extension. I’m not sure they have very great carryover to the squat or dead, but they hit the hamstrings well that’s for sure, and that can’t be a bad thing.
I can do probably 20-25 with bodyweight, never really tried for one all-out set. I add a bit of weight, maybe 10kg and it kills me! The hammies aren’t a weakness for me, but even if they were I’m
[quote]Hanley wrote:
Kromlic wrote:
Don’t quote me on it, but I recall Dave Tate mentioning something about doing GHRs 4-6 times per week. Personally, I can say that they’ve been nothing short of miraculous for my squat strength.
I’ve just started PLing recently, but I’m already up to about 10-12 with a 25lb plate.
Just for some context, what has your squat gone from and to? And how long had it been at that level before you started doing GHRs?[/quote]
i think your point is valid for sure…for me i use them with natural bodyweight as a pre-hab/rehab movement kind of like i use foam rolling /stretching / band traction. they are great for keeping the posterior chain “tuned up”. I can get 20 with a mini if i push it, this is with an elite fts pro glute ham. (which i bought brand new for $150 from a guy that was desperate for cash YAY) for reference my deadlift and squat both pretty much suck. I don’t powerlift anymore but still use the base powerlifting movements alot in my training.
[quote]Hanley wrote:
Kromlic wrote:
Don’t quote me on it, but I recall Dave Tate mentioning something about doing GHRs 4-6 times per week. Personally, I can say that they’ve been nothing short of miraculous for my squat strength.
I’ve just started PLing recently, but I’m already up to about 10-12 with a 25lb plate.
Just for some context, what has your squat gone from and to? And how long had it been at that level before you started doing GHRs?[/quote]
Pre-GHR, squat max was roughly 315, and since February when I introduced them for the first time(and added them almost every single day I trained legs(4x per week)). Now I’m 15lbs lighter and my squat is maxed at 405(this time without a belt). Prior to starting Westside in february, my squat hovered around 265-315 for several months, as I was more focused on bodybuilding style training at the time. Ironically, now I’ve made the biggest lean mass gains of my life, while focusing on lifting heavy.
Squat is easily my strong point, as I have a long torso and short legs, so my squat numbers have always been ahead of the rest. The added ham/glute strength and switching my squat to a wider stance made a very large difference in only about seven months; albeit I’ve only been training in total for roughly two years.
I’ve become very good at ghr’s over the past year, and include them in at least one leg workout every week. Now have they helped my squat or my pull, not sure, as many things factore into that. I do however think that they can’t hurt, and while I pulled my hamstring being an idiot this week I don’t think that ghr’s are a worthless exercise or have no carry-over.
I’m of the opinion that for the right individual they are invaluable. For my athletes, they all learn to do them, and it is one of the few movements that allows the hamstring to work at knee flexion and hip extension at the same time. That’s why the Russian’s started doing them with pommel horses way back when in the 60’s/70’s, and yet you can’t find a GHR in most commercial gyms here in the USA.
Sure in the beginning there’s neural adaptation to a new movement pattern, same as a pushup, but are pushups bad and have no carry-over to a bench press??? Maybe getting better at pushups won’t make you a world record bencher, but it can save your shoulders and can be made into a difficult exercise. Try elevating the back end of a GHR 12 to 20 inches, throw a purple band on it, and tell me that won’t make you stronger.
Everything has it’s place. Train smarter and you’ll be able to train harder.
I now see how these things work. Even after only a couple weeks I’m massively better at full ROM GHR’s with the back extension and without. I’m at 15 BW right now compared to 3 3 weeks ago. We’ll see how they affect my Squat/snatch/clean etc. But the fact is that I Squat about 4x/week in some variant [ie. back, front etc.] so the test isnt really controlled.
just wonderin how far of the pad do you guys keep your knees? on these I ussually do them with mine just barely on at the top of the lift but in the video it looks like his are completely off.