Glute Ham's?

[joconnor]

Some questions about this excellent exercise.

Have any of you felt a “pull” in the back of the knee’s going into the top of the calf when performing them? I get it while doing them but like 2 secs later its gone and doesnt hinder me at all. Im wondering is this a possible injury coming on?

How do you stop yourself bending at the hips while doing them. Ideally id like to have a straight line from knee to neck but i find im always bending at the hips. I still get a great workout from them but i suppose my form isnt 100%. Surely a strength issue.

Aside : In terms of loading im still only using bodyweight but soon i’ll add some disc’s but i’ve heard David Rigert did GH’s with 100kg on his back on video in training? Anyone ever see this video

How would you rate Gh’s vs deadlifts vs good mornings as a hamstring builder to help with speed? I love GH’s, hate dead’s and GM’s as they tax my lower back an awful amount.

Finally - Currently im getting excellent gains in strength/speed from bulgarians, PC, GH, pullups and of course my isorobic. Thanks for all your help in turning the “chubby in the corner” to the fastest guy on the team!!

[ACBarchJr]

@joconnor

Some questions about this excellent exercise.

Have any of you felt a “pull” in the back of the knee’s going into the top of the calf when performing them? I get it while doing them but like 2 secs later its gone and doesnt hinder me at all. Im wondering is this a possible injury coming on?

i get the feeling that my muscles are working but i have never gottten the feeling that my muscles are in pain when doing them.

How do you stop yourself bending at the hips while doing them. Ideally id like to have a straight line from knee to neck but i find im always bending at the hips. I still get a great workout from them but i suppose my form isnt 100%. Surely a strength issue.

from the guys that i have seen do these incorrectly- bending at the hips, it has been a strength issue. when they straightened out, they were only able to get 2 or 3.

Aside : In terms of loading im still only using bodyweight but soon i’ll add some disc’s but i’ve heard David Rigert did GH’s with 100kg on his back on video in training? Anyone ever see this video

as far as weight added it really depends on the machine. there are some out there that are really easy to do, and the good ones are a lot harder. it also depends on where your knees are. they should be about 2 inches behind the pad, not on or over the pad like i see a lot of peoeple do. being 2 inches behind the pad, gives you better leverage and allows you to do more weight, but get your form right first. also make sure that your toes are pressed firmly into the footplate as this seemed to help me a lot.

How would you rate Gh’s vs deadlifts vs good mornings as a hamstring builder to help with speed? I love GH’s, hate dead’s and GM’s as they tax my lower back an awful amount.

i would rate GH as the number one posterier chain worker out of the three that you listed. stiff legged deadlifts are great, but my squat always responds positively when GH are my main posterier chain builder. top powerlifters swear by the goodmornings, but i just dont like them.

Finally - Currently im getting excellent gains in strength/speed from bulgarians, PC, GH, pullups and of course my isorobic. Thanks for all your help in turning the “chubby in the corner” to the fastest guy on the team!!

lasty, congrats on your improvements and i hope that you continue to get stronger, faster, and better!

[PaulVaulter]

joconnor,
have you ever tried single leg romainian dead lifts?

I say this just because from personal experience I find they give a really good hamstring and glute workout, and you get half of the lower back loading for the same leg loading.

This is the only one-legged excercise I use, but really like it. It is also working the hams as a hip extensor, rather than aroud the knee with glute-hams.

Paul