Instead of having a partner hold your legs, you can use those waist twist sticks or an empty bar.
Kneel facing out on the lat pull down seat (the pad that holds your thighs will hold your calves). then LIGHTLY hold the bar (standing on end like a pole vault)lower by sliding your hands down the bar, then walk your hands up just far enough until you can lift again.
No CHEATING but you can now do this move without a partner. Good partners are tough to come by. Be well.
Even better than that is to get in the power rack and put the pin at the bottom. But the other pin towards the top and run a band through it. Use the band to help you get up.you can lower the top pin to make it harder as you get stronger.
WTF? I need a picture I think because if I’m envionsioning this correctly it will work your forearms more than you hams…
Cool! Great idea. I knew about using the lat pulldown station, but the pipe pulls the whole thing together nicely!
Just want to say that I’ve given Goldie’s advice on this a shot and it works very well indeed. At first I set the band too loose, so that I was still having to catch myself with an arm at the bottom and push off a bit to get back up, but once I set the band so that the tension was enough to enable me to do the whole GH raise hands-free, boy did it hit the hamstrings!
The key is to give yourself enough help in the beginning to get the movement in a strict fashion. Once you’ve done that, you can work on progressively making it harder while keeping good form. But if it’s too hard to begin with your form will suffer and you won’t see as much progress as you should.