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Thanks Trent this is the sort of info I am after from people with one.
In saying that I am into overkill for my home gym. Lol. Already have a SSB and love it.
Yeah. While a GHR is a overkill for a home gym it has been some of the best money I have spent for fixing my back.
I'm going to give the reverse hyper a miss at the moment just throwing some ideas around.
Sticky
Active member
LOL, maybe read the thread title's before replying
.I find the GHR (not GHD, we arent hair dressers), the single most effective hamstring exercise you can do.
When I got mine I could SLDL 170kg 3x5 and not perform 1 un-assisted GHR.....
Sticky
Active member
You have a force one yeah? Or you make it?
If you have a force one, and cant do a proper GHR..
Start with your knees of the support pad, just resting your quads on the pad. Have the feet pads as low as possible. This is the easiest level to start from.
Kneel erect, with backs of hands on hamstrings.
Lower until legs lock out straight, pull back with hammys, making sure you dont break at the hips.
Once you can get 3x12 out, bring your knees forward onto the pad. start back at 3x5>3x8>3x10>3x12 then bring the feet rest up 2/3 of the way.
Repeat this process until the feet are at the top.
Once at the top, and got 3x12, drop the foot pad to the bottom, and bring the the whole back plate 1 hole closer. The higher your knees on the pad, the harder it will be.
If you have a force one, and cant do a proper GHR..
Start with your knees of the support pad, just resting your quads on the pad. Have the feet pads as low as possible. This is the easiest level to start from.
Kneel erect, with backs of hands on hamstrings.
Lower until legs lock out straight, pull back with hammys, making sure you dont break at the hips.
Once you can get 3x12 out, bring your knees forward onto the pad. start back at 3x5>3x8>3x10>3x12 then bring the feet rest up 2/3 of the way.
Repeat this process until the feet are at the top.
Once at the top, and got 3x12, drop the foot pad to the bottom, and bring the the whole back plate 1 hole closer. The higher your knees on the pad, the harder it will be.
Yeah force one.
I can do a about 15 reps with knees touching pad.
What I was asking was do you go right down head almost touching ground and start it with a back raise or do it the way louie shows in his videos go down until body is straight out then pull back up with the hams, basically just a reverse ham curl, no breaking of the hips at all.
I can do a about 15 reps with knees touching pad.
What I was asking was do you go right down head almost touching ground and start it with a back raise or do it the way louie shows in his videos go down until body is straight out then pull back up with the hams, basically just a reverse ham curl, no breaking of the hips at all.
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Cool. I tried both ways and settled on the way Louie says for the exact reason you mentioned. Also if I want to do a back raise I'll just do a back raise.
I haven't tried it but putting a plate under the back and inclining the whole machine will make it harder.
I'm thinking i might have to add some weight rather than put my knees too much higher on the pad because my knees are already fucked from footy and they don't like it putting them up high on the pad.
Thanks again for the advise sticky.