I was wondering how many of you powerlifters incorporate poor man glute ham raises into you workout? I know that it is great for developing ham strength but how much carryover do you really get from a powerlifting standpoint since there is realy no need for strong knee flexion in the Squat and DL. I dont have a Glute-Ham bench so poor mans are my only option as far as that is concerned.
I started doing the GH raises a couple of months ago and my squat went up. My poor man version is a flat bench under a overhead bar with a purple jumpstretch band choked around it for assistance on the way back up. My buddy holds my heels down. 3x10 once a week has helped tremendously.
my version is on the lat pull-down machine, just anchor the leg pads all the way down and hook your ankles under it and BAM, GHR
[quote]bigpump23 wrote:
my version is on the lat pull-down machine, just anchor the leg pads all the way down and hook your ankles under it and BAM, GHR[/quote]
Do you find this to be an effective set up? And do you find it easier than a GHR from the ground (i cant come close to doing one from the ground). Thanks,
TR
I use a flat sit up board, and put my ankles under the feet holder. Works perfect for natural GHRs.
[quote]bigTR wrote:
bigpump23 wrote:
my version is on the lat pull-down machine, just anchor the leg pads all the way down and hook your ankles under it and BAM, GHR
Do you find this to be an effective set up? And do you find it easier than a GHR from the ground (i cant come close to doing one from the ground). Thanks,
TR[/quote]
yes I find it very effective, it actually may be able to give you a greater degree of hip extension
You aren’t just training knee flexion; if that was the case, you could very well just use leg curls. All GHR variations also require considerable eccentric, concentric, and isometric contributions from the glutes and lumbar erectors, neither of which act at the knee joint.
[quote]scottyz wrote:
I use a flat sit up board, and put my ankles under the feet holder. Works perfect for natural GHRs. [/quote]
I use a similar set up with an adjustable bench. It works really well. You can adjust the incline of the back support to suit how far down you can lower yourself (to avoid face planting when you get to low).
Just kneel as if you were going to pray, and bend all the way forward. Harder than it sounds, and for added resistance just hold a weight at arms length or behind head. Simple and effective.
I totaly understand what a GHR is. I am past the point of doing eccentric Poor Mans. I have progressed to doing 4x5 concentricly(sp). I also know that there are various other forms of resistance (isometric,etc.) involved in this mvt. to stabilize the spine and to keep the hips extended. But I think the forces involved in keeping the hips extended and the spine staight are to little to do much good. Atleast to improve my squat and DL.
The GHR in the poor man form is primarily a knee flexion exercise as I understand. I just don’t think It “caries over” well to the power lifts. I wanted to get a few other opinions. Thanks for the replies guys. Keep it coming if you have more.
[quote]Eric Cressey wrote:
You aren’t just training knee flexion; if that was the case, you could very well just use leg curls. All GHR variations also require considerable eccentric, concentric, and isometric contributions from the glutes and lumbar erectors, neither of which act at the knee joint.[/quote]
What he said.
What are your lifts looking like now and at what weight class?
"But I think the forces involved in keeping the hips extended and the spine staight are to little to do much good. At least to improve my squat and DL.
The GHR in the poor man form is primarily a knee flexion exercise as I understand. I just don’t think It “caries over” well to the power lifts"
What I said - I could be wrong. Can anyone confirm or refute the above?
Lift in the 181’s - 501 S, 385 B,555 DL will be 600, 600 and 400 by winter. same wieght class
[quote]bigpump23 wrote:
my version is on the lat pull-down machine, just anchor the leg pads all the way down and hook your ankles under it and BAM, GHR[/quote]
Not a GHR, just a HR because your not using the back plate to push against with your heels. The one you perform is great for the hams, but not much glute is involved.
[quote]BRUCELEEWANNABE wrote:
bigpump23 wrote:
my version is on the lat pull-down machine, just anchor the leg pads all the way down and hook your ankles under it and BAM, GHR
Not a GHR, just a HR because your not using the back plate to push against with your heels. The one you perform is great for the hams, but not much glute is involved.
[/quote]
true but I do feel some glute activation when I have to come up from the floor
Does anyone else have problems with calf cramps while doing these poor mans GHRs because no matter the set up (on the floor, lat pull down, etc) my calves cramp like crazy. Is this a function of not having a plate to push against with my feet? thanks,
TR
Maybe I am confused but do you all put a weighted the bar against the wall and hook your legs under it, thereby allowing you to push back and pull up? This is what I do & I feel like my arse is doing something. I still cant do a full unassisted concentric yet Thumbs up for thoughs who can.
[quote]bigTR wrote:
Does anyone else have problems with calf cramps while doing these poor mans GHRs because no matter the set up (on the floor, lat pull down, etc) my calves cramp like crazy. Is this a function of not having a plate to push against with my feet? thanks,
TR[/quote]
Try dorsiflexing your feet (towards the knee).