Raising intensity of glute ham raises

The Forums Strength
1

Hi there,

Ive been performing glute-ham raises for months now, I was just wondering what are the different variations or techniques (holding weights, stressing the eccentrics, multiple sets of low reps, high reps 10-12) employed to raise intensity of this exercise? I dont have access to a ghr machine, so i just do the natural ghr on the floor.

THanks!

2

You could move onto performing sets of low reps with say a 20lbs plates untill you can perform near 10 again. Then adding another plate.

I prefer high sets of low reps. For example i like 4-8x2 (usually periodized, 3 load:1 taper) as you can use a high weight (90%) while intensity is maintained at a high level.

3

Here are some varitations for when you get access to a GHR machine, I do not think some of these can be done from the floor.
-Body weight reps full or half way
-hold weight in front or behind your head

  • place a DB behind your neck and hold in the mid-flexed position for time.
    -Do the same as above but after the hold remove the weight and do reps (fast)
  • Have a partner breifly push on your back on your way up for a second then let go.
    -wrap bands around the base of the GHR and do loop the band around the back of your neck and do GHR’s.
    -Recently I tried doing GHR with chains behind my neck (hard to desrcibe)
  • do them holding a weight in front with bands behind neck.
  • Have a partner push you up or throw you up, you must stop the force and quickly return to the down position only to be thrown again.
    -Although I am not sure it this is possible, try one legged GHR’s or at least one legged eccentric GHR’s
    -use a barbell behind neck
    -change the positon of the foot and knee adjustment, closer, farther, lower, higher.
    -do dynamic reps fast and explosive, or overly slow eccentrics.
    -do Heavy eccentrics holding a db in the front, when you get to the bottom, drop the db and fly up afap!
    These are just some thoughts hope this helps!
    Peace
4

One-legged GHR’s aren’t too hard, your knee may slip making it hard to keep strict form though. Good post asd123.

5

elars you must have strong hammies! One legged GHR’s not hard? Good job! I have trouble keeping balance on the one leggers…do you leave the leg you are not using in the supports or on top?or somewhere else? Also if you have a low ceiling or can do them in a squat cage you can loop a band around the top of the cage and do reverse band GHR’s (these kind of feel like the partner throws) you really have to push to get down and then the bands whip you up quickly! :smiley:

6

This is taken directly from EliteFTS’s website under the exercise selection of the Glute Ham Raise:

Three sets to failure

• One hundred total reps (using as many sets as needed)

• Three heavy sets of 5 to 6 reps while holding weight across chest

• Three heavy sets of 5 to 6 reps while holding weight behind head

• Three heavy sets of 5 to 6 reps with the back of machine inclined up 4 to 30 inches.

• Dynamic GHR sets — Here you get to the top position and drop fast and rebound out of the bottom with as much force as you can. You can use a heavy medicine ball or weight to lower faster and drop the weight at the bottom.

• Static-Dynamic GHR — Start at the horizontal position and have a training partner place his hands on your back for a three to five-second count. While doing this, drive into your partner’s hands as hard as you can. After the five seconds, your partner will pull away and you should fire up as fast as you can to finish the rep. This is best preformed with 5 to 6 sets of 3 reps.

• Yielding GHR — For this version you’ll break the movement into three holding positions, each for 5 to 10 seconds. Start at the horizontal position and hold for 10 seconds, raise halfway and hold for another 10 seconds, then rise to the top and hold for 10 more.

• Timed GHR — In this version you’ll give yourself a set time and do as many reps as you can. For example, you use five minutes and end up with 70 reps the first time you do it. The next time you’d use the same time and try to beat the 70 reps.

• GHR with bands — This is a movement for the more advanced lifter. Strap each of the bands around the bottom of the GHR and place the other end around your upper traps. The bands will add heavy resistance at the top.

• Forced GHR with heavy eccentric — This is a good version for those who aren’t strong enough to get one rep. With this version the training partner will help the lifter get to the top and then he’d lower the rep on his own. Only enough assistance should be applied to help the lifter get one rep. Sets of 3 to 5 reps are best with this style of the GHR.

7

All these info are interesting per se…just make sure when you feel the need to raise the intensity of one single element in your program,the rest of the program does somehow account for the action taken.
A safe measure to allow consistent progression.

8

also can raise the back of your ghr up by using bricks or boards or whatnot

kapeta and asd covered alot

9

just stick with regular glut hams maybe with weight… AN MAKE SURE YOU ARE DOING THEM CORRECTLY…