Glute Ham Raise without machine-suggestions please!

Will_Thrust_For_Candy
Will_Thrust_For_Candy Posts: 6,109 Member
in Fitness and Exercise
Hey all!

So in efforts to have a seriously sexy backside, I would like to add the good ole GHR to one of my lower body days. Problem? I workout at home and don't have the machine. I also don't have a workout partner that could hold my ankles.

I do have a bench (incline/decline/flat) with the leg attachment....this is a link to the one I own:
http://shop.fitnessdepot.ca/FlatInclineDecline-Bench-P132.aspx#.Uccq7ZzZVFo



Plus I have this power rack and an 300lb Oly barbell set. I also have a 20lb 6' barbell:
http://shop.fitnessdepot.ca/Power-Rack-Full-Cage-P141.aspx#.UccrL5zZVFo



I'm looking for ideas on how I can add this exercise safely with the equipment that I have.


Any ideas would be greatly appreciated! Thank you!

Replies

  • jujunnaichi
    jujunnaichi Posts: 86
    Below is a link using barbell and Olympic weights...

    http://www.kvusa.com/wl/floorghr.htm


    Or you can always use another person's assistance...

    VAjGNbU.jpg


    Another alternative is to do plate drags: two-legged or one-legged.
  • jayliospecky
    jayliospecky Posts: 25,022 Member
    You got me curious and I found this video:

    http://www.youtube.com/watch?v=9xSDFVCg2DM&NR=1&feature=fvwp

    He spends some time at the beginning going over the move on the machine, but when you get past that he offers multiple variations on doing it without the machine.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Thank you so much!!!
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I made a ghetto glute ham raise in my rack with a barbell before.
    it worked but was still pretty awkward.

    honestly i think you're fine with SLDLs, snatch grip deads, and good mornings.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Yeah, I have considered just adding GM's....I think it's the challenge of the GHR that has me interested. From what I understand it's actually a very technical lift, if doing it properly.
  • waldo56
    waldo56 Posts: 1,861 Member
    I use a really heavy bookshelf to put my feet under, put my knees on a small footstool (w/pillow on top and rolled up towel to go under the knee).

    I can't see how a partner would work unless your partner is a sumo wrestler. Sure it would work for easy high hand assistance reps, but as you get stronger and are able to do them unassisted, the forces involved are astronomical.

    Very few people are strong enough to do a full unassisted ghetto GHR rep.
  • archervet
    archervet Posts: 1 Member
    I concocted my own "machine" by tying a karate belt pretty snugly around the end of my Gold's Gym step. I had to tighten it a few times to get it just loose enough to get my feet through and yet still hold my ankles down. I put down some cushion on the step for my knees (foam pads) and, slip my feet under the karate belt (you could use anything that you would find comfortable). if you like, you can put something on the floor at the end of the step for putting your hands on, otherwise it is a bit of a drop to the floor (the higher the step, the farther the drop). Works for me! :smile:

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