hey man
im looking to achieve a natural GHR
what do you think is the best method.
on the post below a guy said in 2 weeks he achieved it using a med ball GTG style.
other ideas included ab wheels
do you agree?
sup man
I can't find the "med ball GTG style" in that thread.. I see stuff about a physioball etc..
I'd imagine ab wheel would be hard to keep form, but if you could, it might be effective, never tried that.. I wouldn't be able to do ab wheel variation because I have a "poor man's GHR" so it would fall off the end.
The most effective way to get to doing a natural GHR seems to be just trying HARD AS FUCK.. what I mean by that is.. using proper form, lowering to a point where your hamstrings are cramping so bad yet you're still trying so hard to maintain position.. same goes with the concentric phase. For some reason, I most of the time bitch out or stop a bit short of that cramping range of motion, but when I do force myself through it I definitely get stronger on the GHR.
Taje is an example of someone who took that approach. He spent some times using bands to help train the movement, but the majority of his improvement came when every rep he cramped up so bad and pushed through it. The determination on his face was psychotic.
<![CDATA[<a href="http://www.youtube.com/watch?v=J0zK6epaYcY" target="_blank">http://www.youtube.com/watch?v=J0zK6epaYcY</a>]]>Here are some banded variations I liked, everyone else found them useful but they would tear my hamstring tendons up, so be careful if you try them. I would definitely stop short of COMPLETE extension of the knees at the bottom if you use any banded/assisted method, seriously, that aided full extension can be very hard on the tendons.
<![CDATA[<a href="http://www.youtube.com/watch?v=TFADQlsyYr0" target="_blank">http://www.youtube.com/watch?v=TFADQlsyYr0</a>]]>pulley & banded variations ^^^
Taje literally became obsessed with natural GHR.. everyone else hated it, he loved it, and he couldn't even do an eccentric first time he got on it.. I've never been able to progress anyone like he did because he simply was obsessed with it, while most people end up fearing that movement.
So far, with myself, like i said, most improvement comes when I get into that cramping state and focus 100% to try and concentric back up, very hard though for sure.
and with your 15 min GHR sessions where on the iso do you hold it? half way down ? with the mini reps do you do like a 100 or so with a push off the deck?
I hold the iso at a very small angle, not even really close to halfway, since if i got to half way i'd only have a few seconds there.. I probably get about 1 minute on that ROM.
For the mini reps I just oscillate back and forth unassisted, so ya i'll hit about 50 of those then i'll stretch my legs out while being in the pmghr to reset for some bigger rep attempts.
I do my natural GHR as strict as possible, if I let my back arch (or upper back round) + abs loose, I can definitely get alot deeper than if I keep my glutes squeezed + abs tight + back neutral.. I just feel glutes and abs squeezed would definitely transfer more to sprinting than leaving them lax, which forces more forces more of the work to the hamstring BUT also gives you more leverage. I remember seeing someone doing them completely folded in half, shit was hilarious.
great site and articles andrew keep it up
jon
thanks man, appreciate it!
peace!
http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding/natural_gluteham_raise_1
