The Glut Ham Raise or GHR exercise is sometimes referred to as the reverse leg curl. This is a special exercise that perfectly strengthens the entire hamstring, accentuated gluteus maximus, hamstrings and calf muscle, all in one movement.
Content
The movement consists of tilting the torso forward from a kneeling position and returning it back to a horizontal position. The back remains straight, the knees rest on the surface, and the lower leg is fixed.
Use
The glute ham raise is one of the best exercises for increasing speed and power in the posterior chain. The biceps femoris just burns from the tension when lifting the torso with weight, including the points of attachment. At the same time, the back does not work with emphasis, but only holds the body. The hamstring is very important in the deadlift as well as in the squat, so incorporating GHR into your training will help increase the results in them.
Equipment
To do this, you need a special ghr bench, but since it is quite rare, you will have to adapt and come up with it yourself.
A variant from the floor is possible, but it is rather complicated and not convenient, the load is distributed less evenly, it is difficult to start and fall to the floor, even with a small weight.
Therefore, it is better to perform it, for example, on a universal bench as follows: we are located on the very surface of the bench, placing a roller in front of the knees so that we can lean on it when lowering the body, and we hook the feet (for structural elements, etc.) If it is not possible to use the bench, then you can think of it yourself , the main points are: you need to fix the legs as well as a pillow under the knees and a roller for emphasis.
Glut Ham Raise (ghr) Technique
- With the effort of the biceps of the thigh and hamstrings, we raise the body.
- At this moment, the hamstrings are maximally tensed, also the gluteus maximus, and then the calf muscle completes the movement. During movement, it is important to push the toes towards the toe. It is also important to control the eccentric part of the movement.
- As you approach the top position, squeeze your buttocks to finish upright.
- Weight can be held both on the chest and above the head, alternate for maximum effect. Weights are added slowly.
This exercise should be done for 2-10 reps per set, depending on the weight used..
Question and answer about ghr
What muscles are working?
Hamstrings, glutes.
Where is it used?
In powerlifting, less often in bodybuilding.
Conclusions
After regularly performing a glut ham raise, the back of the thigh will increase significantly. Exercises where it is important will become an order of magnitude easier to perform.
Be sure to try the ghr exercise, it's worth it, tested on your own experience.
Useful links
https://www.youtube.com/watch?v=koUx97SXj2k
https://www.youtube.com/watch?v=w_7UaXfsbaw&t=45s
