I do glute-ham raises (GHR) on average twice a week and have been doing so going on two years now, so when you do them that often, you start to plateau and get bored so it becomes important to modify the exercise slightly to keep it fresh and keep progressing.
I do all sorts of different GHR variations, but today I’d like to share a few that I use with the bands, which is a great way to add resistance.
The first variation uses bands to overload the eccentric portion of the rep specifically. Watch this video to see how it’s done.
Extending the arms overhead drastically increases the tension of band and also engages the upper back and posterior delts, making it harder and also giving you more bang for your buck. It’s extremely difficult to do the concentric portion of the rep in this fashion, however, which is why I’m doing it on the eccentric only. I’ll do sets of 3-5 reps. Sometimes I’ll do them without a weight vest and just the bands, and other times I’ll combine bands with a lighter vest. When I pair GHRs with chin-ups, I’ll usually keep a light vest on and just leave it on for both exercises.
Next up: the glute-ham finisher (aka. Hamstring Hell)
Here is a brutal mechanical dropset that I’ll use to fry my hamstrings at the end of a lower body. Start with band resisted glute hams, then go straight to regular glute hams and then finish up with razor curls. This way you’re going from the most difficult variation to the easiest variation is succession with no rest in between.
If you’re a fellow GHR fiend like me, give these a try. I think you’ll really dig em’.
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