04.27.11
The GHR…
The GHR...a true enigma to the casual lifter.
Both one of the most useful and misused machines, the Glute Hamstring Raise machine (GHR) remains a mystery to many a lifter out there. At first glance, it looks like something you could do hyperextensions on, or perhaps some nifty sit-ups. This, although possible, is also wrong.
What’s it for?
As the name would imply (and should), it works your glutes and your hamstrings. By isolating the motion this machine puts you through to just these two muscles — though it also works your calves — the GHR provides a unique approach to building up your supporting muscles.
Great for:
- back recovery
- major hamstring strength builder
- glute strength
- stabilization of muscles for heavier lifts (squats, dead lifts, etc.)
When should you use it?
Ideally, you want to put this machine to use every time you dead lift and squat. If you do these two exercises on different days — as you should — then use it for both! Wait until after you’ve completed your major lift of the day, and follow it up with the GHR as a good cooldown exercise.
By the way — this ‘cooldown’ exercise is one of the most difficult exercises of any to do. Don’t expect to master this monster your first week using it. Baby steps.
The Basics
The GHR has a vertical flat metal plate with a leg placement holder coming out of it. To use it correctly, you want to put your feet through the placement holders, toes pointing to the floor. This will put your knees right on the edge of the large crescent pad. You want your knee caps just below the pad, but only barely (this takes some getting used to).
Starting from a vertical position, like you’re kneeling on the ground, let yourself lean forward until you are completely horizontal with the floor. Pull yourself back up, while keeping your back straight the entire time, and make sure you are only using your butt and hamstrings to bring you back to the first position.
Simple on paper, difficult as hell in execution.