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[quote]Modi wrote:
ChuckDHunt wrote:
I just got this feeling there HAS GOT TO BE SOME EXERCISE that is more efficient than laying on my back and “humping” air that can substitute…
What are you trying to accomplish with the reverse hyper? Are you looking for strength or using it more for active recovery?
For a while I did what I called Rack Humps. This could be top 5 gayest exercises ever, but it hit’s the glutes pretty hard. I didn’t have a Reverse Hyper either and was looking for a creative way to work my glutes. If you do them, be careful where you place the bands…
I have a GHR now, so I do Glute Ham Raises, but I also do Ghetto Reverse Hypers lying over the pad facing the wrong direction. Much like you described with the Incline Bench. Unless you can add weight (ankle weights, dumbell between the feet, etc.) you will outgrow them pretty quickly. But I do them the day after a hard lower workout just to get some bloodflow into my lower back.[/quote]
Thank you for posting this. That’s a great idea. It never came to mind to use bands that way. I will have to try to do that. I have no place to attach the bands like you do since my rack has a build in weight tree.
Any ideas how to set up the bands in another way?
Btw, check out the pics I posted above. You could build a nice reverse hyper on the cheap that way if you don’t have the room and/or cash for one. Of course, you can make it swing much better and be more comfortable, but its my first attempt and I haven’t had enough time to make a more solid version. I would assume you could load 500+ lbs on it and not have any issues for a very long time.
Thanks for the pics. Seems pretty simple.
It is. You have to measure your rack to make sure it fits.
It can’t fit perfectly b/c you won’t be able to remove it. You have to set it in the rack and the lean it down. It works well, but it does shift a little. Nothing a simple wedge won’t fix.
[quote]Synthetickiller wrote:
Thank you for posting this. That’s a great idea. It never came to mind to use bands that way. I will have to try to do that. I have no place to attach the bands like you do since my rack has a build in weight tree.
Any ideas how to set up the bands in another way?
Btw, check out the pics I posted above. You could build a nice reverse hyper on the cheap that way if you don’t have the room and/or cash for one. Of course, you can make it swing much better and be more comfortable, but its my first attempt and I haven’t had enough time to make a more solid version. I would assume you could load 500+ lbs on it and not have any issues for a very long time.
[/quote]
Very creative, and it looks easy enough to build.
As far as attaching the bands, I’ve recommended the use of a Heavy Duty D-Ring before. Most recently for setting up a platform for DLing against bands.
The attached photo is the setup I use for doing standing abs on my GHR. The D-Ring is attached to the main beam in my basement (ignore the gas line running directly below it). The bolts did not crack the beam, those were already there.
You could do something similar where you attach one or two of these to a 2x4 or 2x6, bolting the D-Ring all the way through the wood with a washer and nut, and then attach the board to the studs in your walls at whatever height you want them. Each D-Ring is rated for something like 5,000lbs. Just make sure you attach the 2x6 very securely to your wall studs.
[quote]Doenitz79 wrote:
Innovative idea!
But don’t pullthroughs accomplish the same thing?[/quote]
I’m pretty sure I’ll get kicked out of the Strength forum for this, but I don’t love Pullthroughs.
With Pullthroughs I feel like I get a very nice resistance until about halfway through the motion, and then the resistance just doesn’t feel right. With the Rack Humps, the resistance increases throughout the range and you really have to contract the glutes hard to finish the movement.
But yes they both accomplish the same thing…If you aren’t careful with your setup, you’ll squish your nuts.
Modi, I just realized, I could just put the bands around the bar & load it up with plates. I have enough weight that it won’t move.
The D-Ring idea is great though and a lot less work than setting up the bar each time.
Thanks.
OP, I’ve used a flat bench for reverse hypers when there was no other option. I lay facedown and tucked my feet under the bench to stay anchored. It wasn’t the best, but it was better than nothing.
I knew there were plenty of intelligent and resourceful people here on THIS forum.
You’ve given me and idea and I’m going to work on getting it built on the cheap.
Thanks again everybody…