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Anonymous
mis/fit/s,

Weighted glute-ham raises, plates held to chest or barbell behind the neck?
>> Anonymous
i'd do plates held to chest, but then again what do i know, i've never seen a ghr machine in rl
>> Anonymous
Here ya go:

http://www.elitefts.com/documents/glute_ham_raise.htm
>> Anonymous
>>398952

>Weight held on chest – This is a great strength builder. You will want to cycle for 3-6 sessions and then switch to another method. Many will have to do 1-2 warm up sets before the heavier sets. Perform 3 sets of 5-6 reps.

>Weight behind head – Same as the last method except it will be much more demanding. Perform 3 sets of 5-6 reps.

Site says behind the head is more demanding.
>> Anonymous
weight behind the neck - less mechanical advantage, ergo harder

weight held to chest - more mechanical advantage, easier to hold the weight, ergo easier.
>> Anonymous
>>398987

Yea, but wouldn't better mechanical advantage allow for greater amounts of weight to be used?
>> Anonymous
BEST
EQUIPMENT
EVER

Totally love these.
Several years ago I hit the ceiling on my squat at 270 for 6 (At the time I was 180, 5'11). A friend and coach suggested training on GHD for 6 weeks.
Squat went up to 340 for 6. (Dead went from 315 to 385 and clean from 165 to 225)
I never attempted higher for the sake of my knees.
This device is the absolute end all for GH development.

I never used plates when i trained, just bands and they were always across my traps/back.
>> Anonymous
>>399005
Yes.
>> Anonymous
>>399007

Fascinating.

If you don't mind me asking, what kind of program were you doing, and did you replace the squats completely with the GHRs, or was it just assistance work?
>> Anonymous
>>399005
Yeah, but does that mean you're any stronger?


lrn2torque
frsintheta
>> Anonymous
>>399359

Lifting heavier weight = stronger

Duh
>> Anonymous
>>399018

Assistance primarily. My coach had me doing GH under the idea that it would fill in my gaps.
I always had huge quads from walking on my tip-toes as a kid and sprinting in track/field but my hams and glutes were lacking comparison so his theory was that I was unbalanced. He more or less proved it by taking pictures of my squat form at the start of the 6 weeks and end. Had me do 25 squats with 135lb and watched to see what failed first. Sure enough my lower back would go out around halfway then my hams/glutes.

During the 6 weeks he had me drop my lifts to 65% of my max so that I could focus on control through the full range of motion on squats, then I would max out at the end of each week to test progress. The other thing we worked on was flexibility as my lower back was fighting against my hams for hip control right before reaching parallel, which caused some lose of lower back curve.

Once this was solved it was literally like day and night.
Started doing 15 and 20 rep sets of 225 on squats which was absolute murder since i'm not really a big guy, just got blessed with retard strength in my legs. lol

I'm part of a Crossfit franchise where I live so I still have access to a GHD and while I don't lift more than 1.5x squat/dead and .75x clean these days it still keeps me where I need to be.

Hope that helps
>> Anonymous
>>399834

Low bar or high bar squats?
>> Anonymous
>>399846

Prior to this training I had always done high bar.
Coach figured this was why I had better quad development than glute/ham. It was always the recommend position for transfer into cleans and snatches according to our strength coach in wrestling.

So the coach had me switch to low bar to reduce the torque on my lower back and focus more on posterior chain. (Since my hips were being fought for)

These days I only do high bar as I had a shoulder injury junior year of college wrestling which resulted in laproscopic surgery to repair my glenoid labrum. (And 4 years later the shit still isn't totally right)

My PR on squat was 355 in low bar position and I don't recall ever going above 285 in high bar.
>> Anonymous
>>399877

I always avoid trying to start low-bar because it feels awkward as fuck. I guess I better get started
>> Anonymous
>>399946

Do you know about the pass through?
Shoulder mobility/flexibility exercise.
You can take a wooden stick or say a jump rope (generally what i used since it was part of my warm up)
Hold it over head then then rotate your shoulders backwards. Your wrist will supinate during the motion (thumb moving toward the floor) and your arms will be behind you with the rope or pole providing tension for the stretch.

I can't remember if there is a formal name for the movement but we always called it a "Shoulder Pass-Through". It's great for developing flexibility and was part of our overhead squat/clean routine as it helps when you have to dump a weight behind you. (vs ontop of your head or forward)
>> Anonymous
Start with plates, move on to barbell as you advance.
>> Anonymous
>>399877
those are fuking incredible numbers if you are speaking the truth
>> Anonymous
>>399979
ARE YOU FUCKING KIDDING ME?????

if you are USING this and considering it casual. YOU ARE NOT DOING THEM CORRECTLY

it is as simply as that. the nature of many GHRs allow one to adjust their own leverage to make it mechanically easier and reduce the ROM....then you go juice the ego by doing it w/a bar behind your back....yah fucking right

9000 internet points calls that you cannot do a SINGLE proper GHR rep.

Varsity D1A athletes kill themselves to get 10. WestsideBB lives on those fucking things, hence their ability to be so proficient.
>> Anonymous
>>400019
Usually sitting around 180 and stocky (thick core) my coaches never thought so.
>> Anonymous
>>400032

This is truth.

OP you don't need added resistance with GHDers.
Even after training on one consistently for 4 years I never went above two 10lb resistance bands.
Today I just use body weight and past 25 reps is a nightmare.