My gym has just taken delivery of a glute-ham machine.
I know what it is and why to use it. As I am 6ft ~275lb, 52yo and on the comeback trail (read a weak fat-ass) I appreciate any tips on learning the move, in paricular haw to make the move easier (whithout targetting the wrong muscles) with the idea that I can learn, become stronger and then eventually manage the movement properly.
Curent lifts: SQ 330lb x2, DL 308lb x10 no belt (‘old’ bests are SQ 507 x1 & DL 562 not that that means anything as it was 20+ years ago).
I think the number one thing is imagining everything from your knee to the tip of your head staying in a straight line throughout the movement. The biggest mistake is bending at the hip and using back extension and momentum to drive yourself back up to the top…then it’s not really isolating the hamstrings and glutes.
When I first learned I put my hands together behind my back at the base of my tail bone so that I could actually feel if my hips were bending at all. It’s also the most advantageous position for your hands to make the movement as easy as possible. Then you can advance to arms crossed at your chest, then arms up behind your head, then holding onto weights or going against a resistance band.
[quote]jskrabac wrote:
I think the number one thing is imagining everything from your knee to the tip of your head staying in a straight line throughout the movement. The biggest mistake is bending at the hip and using back extension and momentum to drive yourself back up to the top…then it’s not really isolating the hamstrings and glutes.
When I first learned I put my hands together behind my back at the base of my tail bone so that I could actually feel if my hips were bending at all. It’s also the most advantageous position for your hands to make the movement as easy as possible. Then you can advance to arms crossed at your chest, then arms up behind your head, then holding onto weights or going against a resistance band. [/quote]
