GHR Start-Up

Coach Hale,

Thanks for the timely and informatively reply. I'm really looking forward to adding the GHR to our training!

44

Coach,

I think that is a good starting point and after they get used to the movement, that it will be ok to go with 3 - 4 sets of GHR. I love the GHR because its really the only movement that works the hams and glutes simultaneously in nearly the exact same manner sprinting does. My goal is to one day have a GHR for every squat rack and eventually a Reverse Hyper for every squat rack...I believe THAT much in both movements. I feel both are VITAL for total athletic development (along with the other traditional lifts, of course).

I agree with lowering the reps on eccentric GHRs, as well. I do the same with chin/pull ups for those who can't do a full set on their own. Slow eccentrics with a 5 second count on the way down. For GHR, I have always used 10 sec eccentrics.

Hope things are going well for you, Coach.

Jimbo

CUI,

I haven't heard any arguments at all about the Rev Hypers. I guess there are some out there that may feel that way, but personally, I have never had anything but great results using the exercise. We don't have a reverse hyper, so I have to rig up a GHR, a weight belt and plates in order to do them. Obviously, b/c of this, we don't do them as a team, but I do them myself nearly every lower body day. I do them last (right before ab work) because after the compression of the spine due to squats, DLs, GMs, etc., the RH is GREAT for re-separating the vertebrae and enhancing recovery. Plus, it no doubt builds the spinal erectors like nothing else, IMO.

As for leg curls, they only work the hamstrings at the knee flexor region, whereas the GHR will work the hams at both the flexor and extensor region. This is what separates a GHR from a Leg Curl. Not that the leg curl should be thrown out completely, but the GHR is definitely superior to the leg curl. Now the "natural" GHR (as it is called) is basically a version of a leg curl because w/o the knee dropping behind the pad (as it does on a GHR bench) the glutes aren't activated (at least not like they are w/ a GHR bench). The problem w/ many coaches the prescribe leg curls is that leg curls are the ONLY hamstring exercise they have their team do (other than squats).

As for sets/reps on the GHR...I usually go with anywhere b/w 3-4 sets of 6-12 reps with weight.

Hope this helps some.

Jimbo

Coach, the set up point is also where you want your knees at the top portion of the lift. What you DON'T want is to have the bench adjusted too close so that the knees don't sink at all, or adjusted too far out so that the lifter's knees slide too far down on the pad (nearly falling through).

If you have the adjustment set up with the knees about 2 inches behind the pad, that is approximately where they will end up in the top portion of the lift. The main thing to know is that you should be feeling the strain in both the glutes and the hamstrings simultaneously. If the lifter is feeling it in the hams only, it is very likely that his knees are too far up on the pad and are not sinking properly. Make sure to push the balls of the foot hard into the foot plate on the ascent, and DON'T arch the back at all...keep it as straight as possible so that all of the strain will be on the hams and glutes..not the back.

Hope this helps some, coach...let me know if I can be of any more assistance!

Coach Hale