Glute ham raise may be very useful for injury prevention ie. relating to ‘braking’ at the end of the swing phase, but is surely too knee dominant to be beneficial for power at the hip.
lol, I have hammies like that, only I am fat.
it has nothing to do with rules or rigididty. it is a factual statment to say that being sore does not translate to increases in performance. all that means is youve damamged your muscular tissue and it producing and inflamitory response. both of which are not beneficial towards the goal of increased perfromance. the idea that a good work out can be judged by how sore you are is simply shows ignorance of the mechanisms which contribute to increases in perfrormance.
I think that Mr. Hand is saying, is that if he were to do any of the above exercises, that RDLs and Back extensions give him the best bang for his buck. I don’t think he is saying that soreness is necessarily a good thing (is he?), but that you know your body has gone through a lot if it ends up being sore, whether soreness is a good thing or not.
i dont think thats what he was getting at. if he was i dont think the above statment is supports it.
I’d agree that the knee limitation to hip output relegates GHRs to supplemental status.
The squat covers so much that it must top the list in order of overall priority though the reverse hyper is great for hip work and should be included at least for some time in the season depending on needs
if i could only choose one i could do more with the glute ham raise than the squat. both are important tools. and it does train hip extension. the problem with the squat is that most people dont know what the hell they are doing under the bar, the decend 12 inches with 315 and call that a squat. this is especially a problem because the hamstrings are only active at the bottom of a squat. even if they do use a full range of motion they often still do not squat correctly.
The squat has worked pretty well for my people over the years with big results and only one major ham pull in 14 years- that due to three trips to Japan in three weeks for business reasons.
Just because the squat must be done right is no reason to rule it out- just do it right.
ofcourse, ull notice i said if i had to choose one. the squat is a tool the more tools you have the more options you have and the easier it is to reach your goals.
Herb was correct. I wasnt stating soreness was necessarily beneficial; I wish I didnt get sore. But the fact is I do at times and if certain exercises in the gym mimick this soreness the muscles involved will surely strengthen and eventually the soreness will not occur.
I dont agree that squat can replace reverse hypers, back extension etc. I believe both are needed, for myself atleast.
I have strained/torn biceps femoris on both legs atleast twice whilst sprinting. Afterwards I can immediately squat and ham curl without a problem. But if I were to try and use back ext or reverse hyper that work the hams at both joints the pain would occur. The same pain would obviously occur if I tried to sprint.
This is why I believe I need these other exercises which must strengthen biceps femoris as is needed for sprinting that the squat and ham curl dont. Also my hams dont develop well generally unless these exercises are added, and I do squat low, 160kg right down at best.
I believe that the Back Extension exercise requires the muscles of the back to fire before the glutes and hamstrings. For sprinting you need to have the glutes and ham’s to work first which is why Deadlifts and Reverse Hypers along with squats are my choice.
voted all for the hell of it.
I voted for RDL’s.
I know it’s not definitive but I think EMG studies have shown that the hams are not all that active in a back squat. They are involved, of course, but not to an enormous degree. I would think they have to be more active in a low bar squat vs. a high bar. Anyone have a link to such EMG reports?
Combo for myself back squats and rev hypers.
I remember reading a studying sometime ago in an Amercan based physiology journal, that compared the high and low bar squat. The low bar squat induced a higher level of activity from the the glutes and hamstrings whilst the high bar technique was more quad dominant.
That depends on whether the bar position changes your technique, which it nearly always does.
Just checking - is this what you mean by reverse hyper?
What about box squats? Has anyone used them with success?
There are alot of people who will tell you they are dangerous, but I think if they are supervised properly, they could be used v. effectively to keep depth and technique consistent?
those are not rev hypers but back hypers.
When I perform back extension powerful from the bottom attempting to flex my knees also, I get a very strong contraction in my hams, then at nearer the top my back and glutes fire up strongly especially if I pause at the top.
However, I dont think comparing firing patterns between these exercises and sprinting matters as long as the relevant muscles are developing sufficiently. The track is for developing firing patterns.
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