[quote]Hugh Jassman wrote:
My hammies are pathetic, but my arse is big, so I try to work hams with as little glute activation as posible.
I do a ham day of lying and standing leg curls, stiff leg deads and good mornings.
I workout at home, is there anything else I could do?[/quote]
How would GM’s and SLDL’s not be involving glutes to a significant degree? Not that I view them as bad at all, but just given your sentiment about not trying to work the glutes. [/quote]
Yeah true, but I don’t know what else I can do, do I just stick with leg curls?
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
A wrecked back from working lower back and hams in the same day…like deadlifts, SLDL’s and RDL’s would do?
Referring to the other poster, my ass would be out more because it just feels much more natural to do it like that.
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
A wrecked back from working lower back and hams in the same day…like deadlifts, SLDL’s and RDL’s would do?
Referring to the other poster, my ass would be out more because it just feels much more natural to do it like that. [/quote]
If youre doing hams and back (IE deadlifts) on the same day, yea youre going to have a wrecked back. Tight hamstrings can be responsible for postural problems and other back problems such as sacroiliac joint pain, as they will tend to pull the pelvis out of normal position. Pair that with an already tight lower back from deadlifts, and yea youre gonna be whining about it the next day.
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
A wrecked back from working lower back and hams in the same day…like deadlifts, SLDL’s and RDL’s would do? :)[/quote]
Depends on the person. I routinely do for example DL’s, RDL’s, and GM’s in the same workout and have never had lower back issues, ever, at any time.
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
A wrecked back from working lower back and hams in the same day…like deadlifts, SLDL’s and RDL’s would do? :)[/quote]
Depends on the person. I routinely do for example DL’s, RDL’s, and GM’s in the same workout and have never had lower back issues, ever, at any time.[/quote]
I wasn’t trying to say those movements would wreck you’re lower back. I was pointing out that he commented that working lower back and hams on the same day is asking for a wrecked back but I thought it was a strange thing to say considering all of those exercises do just that.
Out of curiosity do you do GM’s for hams or low back? Or both?
I really should have quoted only Akuma’s post. Oops!
I’d say principally I do GM’s as an assistance exercise for the squat, thus really not directly as a bb’ing exercise. The result is that it targets the lower back rather than the hamstrings, as I set the rack so that the maximum forward lean is only a little more than the maximum in the squat.
To work the hamstrings of course more stretch would do that job better.
I also sometimes do them deeper than that and then there is more hamstring work. Even so in my case I’d say it targets the lower back more.
I’m doing this exercise tomorrow and will potentially have nightmares about the DOMS that follows
“Incline Glute Ham Raise”
I setup a 45 degree back raise with the padding all the way down(I’m 5’8) so that my knees are fully supported. Slowly lower down into a full stretch with a good back arch and I’ll even pause in the stretch, smoothly raise back up to full extension using as much hamstring as possible and when I get there FORCEFULLY contract the hamstrings to mimic a glute ham raise and raise the body up.
I didn’t see any videos on youtube when I glanced and a real GHR would likely be better but this move is absolutely a killer for the hams. I generally have deep soreness for 4-5 days. Soreness doesn’t necessarily mean growth… but something good is going on and are my main compound hamstring move currently because SLDLs don’t agree with my upper back.
For guys that are familiar with the bent arm pullover/PJR pullover for triceps the idea is the same in terms of pre stretching via one function and contracting via another. An old Poliquin arm article used supersets to accomplish this with things like dips+overhead cable extensions. He had a line in there that always stuck with me “The pain is quite exquisite” lol
Speaking of which, how many of you guys can do this on flat ground (like glute ham raise female volleyball athlete post chain - YouTube ) without actually dropping down? I rarely see anybody able to do this (not using the cushion like in the first video) but that girl gets pretty close.
Looks like it would really hit the hamstrings if done properly. Unfortunately it seems you would generally need a partner, or you could do it with the right lat pulldown set up.
The contracting part is the same as the GHR but the stretch is missed there… I try and visualize it like I’m doing a SLDL for the first half of the movement(stretch to 45)… the bodyweight leg curl to finish(45-90)
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
If you don’t feel a stretch you’re doing them wrong!
And without wanting to offend you, if you don’t touch the bar to your chest on bench press you’re not stretching the pecs yet it’s worked well for you.
You may have a valid point on the lower back and hams but one can be sensible (like in DC training) ensure lower back taxing stuff is done last. But on the other hand power-lifters manage fine with training both in the same session. Like most things the answer probably depends on the individual, and if you traing both am sure the body will adapt over time (or you’ll get injured…).
[quote]Scott M wrote:
I’m doing this exercise tomorrow and will potentially have nightmares about the DOMS that follows
“Incline Glute Ham Raise”
I setup a 45 degree back raise with the padding all the way down(I’m 5’8) so that my knees are fully supported. Slowly lower down into a full stretch with a good back arch and I’ll even pause in the stretch, smoothly raise back up to full extension using as much hamstring as possible and when I get there FORCEFULLY contract the hamstrings to mimic a glute ham raise and raise the body up.
I didn’t see any videos on youtube when I glanced and a real GHR would likely be better but this move is absolutely a killer for the hams. I generally have deep soreness for 4-5 days. Soreness doesn’t necessarily mean growth… but something good is going on and are my main compound hamstring move currently because SLDLs don’t agree with my upper back.
For guys that are familiar with the bent arm pullover/PJR pullover for triceps the idea is the same in terms of pre stretching via one function and contracting via another. An old Poliquin arm article used supersets to accomplish this with things like dips+overhead cable extensions. He had a line in there that always stuck with me “The pain is quite exquisite” lol[/quote]
Will give these a go we finally have a back raise bench at my gym!
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
And without wanting to offend you, if you don’t touch the bar to your chest on bench press you’re not stretching the pecs yet it’s worked well for you.
[/quote]
A. What kind of random statement is that? B. If you arent bigger than me, then you cant say anything about my form
[quote]belligerent wrote:
What serious lifter doesn’t do some form of squat, leg press or deadlift? If you do any of those, you’e not ignoring your hamstrings.
[/quote]
what is these magical exercises that you are talking about !? and will they give me hawt abs ?
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
And without wanting to offend you, if you don’t touch the bar to your chest on bench press you’re not stretching the pecs yet it’s worked well for you.
[/quote]
A. What kind of random statement is that? B. If you arent bigger than me, then you cant say anything about my form[/quote]
It’s not random it’s related to you saying there is no stretch in GM’s, when one’s arse goes back the hammies are stretched…
That the stretch isn’t necessarily important, it really isn’t meant to be a dig at you (if you felt it was then I apologise)…
Perhaps the stretch being vital or not should be another topic as don’t want to deviate this thread as it’s a good one.
With how I’m doing GM’s here would you say it’s effectively working hamstrings? It definitely felt like a stretch in the hams, but then again I would guess my form would be slightly different when doing a heavier set Good Mornings: - YouTube
I do glute ham raises on the lat pulldown, ankles under pads, knees on seat. I lower myself to parallel and pull back up with my hams, when I cant go up I push up from the floor. These kill my hams!!!
I think I am going to try ham raises on the 45 degree back ectension soon (no ghr at my gym)
If you’re shooting your ass backwards to start the lift, you’ll get more hamstring involvement, just iike you would in an RDL. However, if you’re just bending over it’s going to be a low back movement. Either way, the low back will play a role in moving the weight. [/quote]
Yes they do. but with a Goodmorning, you stand with a barbell on your shoulders, and basically bend to where your upper body is parallel with the floor, then return to the starting position. You dont really go low enough to get a stretch in the hams and thusly work them. I mean i suppose you could bend further at the waist to involve the hams, but to me working your lower back and hams on the same day is asking for a wrecked lower back that next day, one that would require a wake up stretching/rolling out session lol[/quote]
I back off the weight and lock my knees and stick my butt waaay out until I feel the stretch in my hamstrings near the knee, usually a little above parallel…I feel that by backing off the weight and focusing on a slow negative it shifts the focus from my lower back to my hamstrings.
I don’t know what you squat, but for reference Dave Tate said that he never went higher than 135 for 10 until he squatted more than 600.
Btw you’ve been adding a lot of life to these forums, keep it up
