GHR & reverse hyper

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1

does anyone has the project for a gastroc-glute-ham raise and for a reverse hyper, or do you know where can i get them?

do you have some good pictures from all the angle to better understand how is build?

i write from italy and no one here sell it, so purchasing it from an e-commerce from usa will cost me too much.

thanks for the help it’ll be very appreciated

2

I can’t answer your origional question, but here are a few other ways to do those exercises.

  1. For glute-ham raise: load a barbell with heavy weight and secure it in place so it doesn’t roll around, you’ll find that the bar loaded with olympic plates is a good height off the ground so you can fix your legs under it, place some old cushions or padding under your knees and under the bar where you place your legs so that it doesn’t cut into the back of them.
    This is how I do glute-hams and it’s MUCH tougher than using a machine. Although you’ll need your own barbell at home, as I doubt you’ll be allowed do this at a gym.

  2. For reverse hypers I simply use an old table raised on a pallet, use a dumbell between your feet for resistance.

These may not be ideal for you, but hopefully you can try them before commiting to building your own.

3

I don’t think it is a useful exercise

4

with the first option you only do an ham raise, you can’t extend your back.
i know it’s harder :wink:

i’m not here to questioning if it useful or to find other way to do this exercises.

thanks anyway

5

don’t you have any help?

6

Why do you say the No23?

I find GHR excellent for strengthening the hams at the knee to help prevent injury at the end of the swing phase. And back hypers are a safe and very effective way of developing the hams at the hip and also whole posterior chain including outer knee flexion range.

I use the GHR bar method similar to Major described but fixed inbetween a door frame, wouldnt be without it. For the back hyper I bought my own since gyms now seem to only have the angled version which isnt as effective.

7

I found the GHR to cause a lot of soreness in the hamstring tendons, so I dropped that exercise.

8

The GHR certainly takes a little while to get used to it, like many things just building up gradually helps. I actually get no tendon trouble with it but at first soreness did take a few weeks to get conditioned against.

9

Moving the strength profile towards the knee or strengthening knee flexion has little (no) benefit in sprinting or in most sports I am familiar with apart from a performance point fo view.

I agree with that