Some of you asked for more videos, so I tried to oblige that request. Ask and you shall receive. I can’t promise videos on a consistent basis but I’ll do what I can.
Here is the glute-ham raise. This is definitely one of my favorite exercises, not because I enjoy it particularly (though I am liking them more and more) but because I think it is extremely effective. I have some exercises that I like just because they are fun to do and some that I like because of the results they get and then carryover I see to my other lifts. This exercise falls in the second category.
I am a firm believer that the posterior chain (glutes, hamstrings, back) is the foundation of strength, and in my experience this is one of the best exercises around for building the posterior chain, so by default, it’s a favorite. It’s not particular exciting, but it works. Being in commercial gyms much of the time, I have not had access to a glute-ham bench, so I have made due by using a 45 degree hyperextension bench doing what I call an “Incline GHR” where I mimic the glute-ham motion. That was one of my staple posterior chain exercises in college and I would load it using plates held on my chest, a bar on my back, or a bar in my arms Zercher style. I would also do “natural GHRs” sometimes, using either a lat pull down station to secure my heels or having a partner hold them down manually. These are good, but unless you have a thick pad for your knees they can wreak havoc and I personally do not like them very much.
At my new gym, we have a cool portable glute-ham apparatus that is a cross between a true glute-ham bench and a “natural” GHR. It is very comfortable and seems to work very well. If you are not including some sort of glute-ham variation in your current program, I strongly suggest you add it in.
Here is a video of how it looks in action.
I would still appreciate any feedback you have regarding what you would like to see in my blog moving into the future. Please read the previous post and let me know what you think.