I move to college and the gym on campus has a glute ham raise, so yesterday in my leg day, after squats and reverse lunges (doing WSSB) i decided to give them a try.
I set the machine to a position I felt was confortable, stuck my feet in the right place, and went down slow. Then pulled myself up as hard as
I could and in no time i finished my first rep and repeated nine times!!!
It was awesome, I got 3 sets of 10 on my first day!!!
It is a great excercise and now i know why it is praised so much. Next week I will try a few reps with 10 pound dumbells.
Its an amazing machine. Ive had some low back problems, and sdl’s and good morning kinda aggrivate it, so its a godsend for me. Definately one of the best there is for the posterior chain.
If that was the first time you ever did them and you were able to do a set of 10 reps then the GHR probably isnt worth a shit or you were doing them wrong or both. I know this from experience. The guy I used to train with went cheap and bought a really bad knockoff from a place well call New York Barbell. I got on that son of a bitch and blasted away at the reps, man I thought I was awesome. Then he moved away so I trained with some other guys and they had a real GHR, At first I was able to squeeze out 2 reps and that was with the machine flat on the floor. A real GHR machine will be hard for most people who have never done them and I cant remember someone doing 10 reps the first time. But you will get strong on these really fast though.
Are you sure its GHR? Where was it built from? It was supposed to be hard for those who used GHR for the first time. Your first time with GHR is bit too easy…
I’m in a similar situation. I just joined a new gym, and they have a GHR in the leg room. I knocked out 3 sets of 7 (and I’m not that strong). What is the huge difference between machines? What could cause such a glaring discrepancy?
Ok, did them again today. Let’s just say that I’m pretty sure I had the pad in the wrong place the last time, because I barely got 1 sloppy-ass rep this today.
I started getting coached on the O-lifts a few weeks ago, and we have “GHR” benches. They are pretty damn hard, I had trouble getting an unassisted rep the first week, lots of grunting and momentum to swing through to the top, although I could get “sets” of 5 with a huge pause between reps. The other guys have given me pointers that make the movement harder, but even so I’m much stronger after just 3 weeks.
Whatever I’m doing, it’s hitting my hamstrings in new ways, but I’d love to be able to test drive Elite’s equipment.
Yeah, even if you have a crappy GHR, by all means go ahead and do them because they will still be more beneficial than most exercises.If you have a retarded one that is really easy just take a box and jack the rear end up.The higher the rear is the harder it will be.
[quote]barbender242 wrote:
Yeah, even if you have a crappy GHR, by all means go ahead and do them because they will still be more beneficial than most exercises.If you have a retarded one that is really easy just take a box and jack the rear end up.The higher the rear is the harder it will be.[/quote]
You mean the toe plate? The one at my gym is adjustible, so would it be wise to keep it low until I get stronger, then gradually raise it?
Because I’m a Brit I had to get my GHR from pullum sports. I reckoned that I had quite a strong posterior chain (I can do a Good Morning with 500lbs) but this thing killed me! For the first couple of weeks I was doing singles and that was near max effort! That was a year ago and I still don’t add weight to do them, all I’ve done is change hand position, that makes it hard enough.
Have Fun, -BJ
Blond Jerk, what is your best squat? Because you said you can do a 500lb. GM, I dont see where the glute hams would be that hard for you. I know some guys that have a 950lb.+ Squat and only get 600 in a Good Morning. But they can tear up a GHR.
Ok guys, a little advice is needed. There is no toe plate on this machine. Mine has two padded bars, one for your toes, and one for the heels (this is the one that ends up bearing all the weight with me). I have small feet, so my toes never even touch the bottom bar. There is no adjustment, but I can elevate the carriage that these bars are on. Wouldn’t this serve the same purpose as elevating the whole rear end, or am I missing something?
[quote]mattwray wrote:
No, not the toe plate. You can only put it in one place to properly do these. He means elevate the whole rear end of the equipment.
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Matt,
What do you find is the proper placement of the toe plate on the GHR?
I’ve seen them placed high where toes are at knee level (I believe this is how Westside sets up) and I’ve seen it placed low where the feet are below knee level (Brent Mikesell comes to mind).