A Challenge to all AF Members

[Curious George]

I am a bodybuilder, but have a flirted a bit with Powerlifting (WSB) this last year. I came across the hardest exercise I have ever done and you use your own bodyweight.

I want you all to try and do one set of this exercise with no additional weight and post me how many reps you can do.

Glute/Ham raises are best done on a special bench, but can be simulated without one.

You are to be lying flat on the floor with your stomach on the ground. Underneath your knees put a pad or a towel to cushion them. Brace your ankles underneath a machine, or just have your training partner hold your ankles. That is the best way....tell him to put all of his weight on your ankles.

Using only hamstring strength, pull yourself to where your body above the knees is perpendicular to the ground. MAKE SURE TO PUT YOUR HANDS IN FRONT OF YOU WHEN YOU COME DOWN! You might not even be able to get the negative. When in the down position, if you have to, push off to start doing the concentric rep again.

With no weight my 1st time I could not do any...not even the negative, but eventually, my hams have responded better to this than anything. Hams are mostly a fast twitch muscle that thrives better on lower reps and heavier weight. Don't do over 10 reps or so....if you can.

There is the challange. Can you do 1 positive rep by yourself? Let me know the results.


Even though I don't like the site, if you need to know what the movement looks like, click this link and go to glute/ham raises. http://www.testosterone.net/articles/165ham.html

Oh boy are you gonna be sore!

Take Good Care,

Cg

[archive_FitnessChick]

I've been doing these on the seated calve raise machine, hooking my ankles under where your kness should be. They work awesome

[Mister B.]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by FitnessChick:
I've been doing these on the seated calve raise machine, hooking my ankles under where your kness should be. They work awesome<HR></BLOCKQUOTE>

Having trouble visualizing that... so you don't touch the floor then correct? Kind of like a prone hyperextension but from the knees instead of the hips right?

Sounds really tough. Gotta try this!! Just did hams last night, but I'll get back to you on this one CG.

Thanks FC!

B

---------------------

GETTIN' HARD!!

[archive_Killer]

You can also use a "sit-up" bench that has an adjustable leg support. Just put the support all the way down to anhor your feet and you are good to go. I can't remmeber how many I have done, but I guarantee it was not many.

[wrj]

I seen a guy a couple years back doing them and boy did they look hard. Back then I didn't even try it knowing how hard it would be. I still can't do a complete rep my self but am finally able to do the negative. Tough stuff!

[archive_Mr.Meat]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Curious George:
I am a bodybuilder, but have a flirted a bit with Powerlifting (WSB) this last year. I came across the hardest exercise I have ever done and you use your own bodyweight.

I want you all to try and do one set of this exercise with no additional weight and post me how many reps you can do.

Glute/Ham raises are best done on a special bench, but can be simulated without one.

You are to be lying flat on the floor with your stomach on the ground. Underneath your knees put a pad or a towel to cushion them. Brace your ankles underneath a machine, or just have your training partner hold your ankles. That is the best way....tell him to put all of his weight on your ankles.

Using only hamstring strength, pull yourself to where your body above the knees is perpendicular to the ground. MAKE SURE TO PUT YOUR HANDS IN FRONT OF YOU WHEN YOU COME DOWN! You might not even be able to get the negative. When in the down position, if you have to, push off to start doing the concentric rep again.

With no weight my 1st time I could not do any...not even the negative, but eventually, my hams have responded better to this than anything. Hams are mostly a fast twitch muscle that thrives better on lower reps and heavier weight. Don't do over 10 reps or so....if you can.

There is the challange. Can you do 1 positive rep by yourself? Let me know the results.


Even though I don't like the site, if you need to know what the movement looks like, click this link and go to glute/ham raises. http://www.testosterone.net/articles/165ham.html

Oh boy are you gonna be sore!

Take Good Care,

Cg<HR></BLOCKQUOTE>

Challange accepted...a little late but whatever

Have been reading alot about the great benefits of this movement but though I couldn't reap any of them with the machine...alas I was mistaken!

So this movment resembles a ham curl except the lower leg is stationary and the torso in conjunction with the upper leg moves about the knee joint? If so then this is gona be HARD!!!

"If there's no grass on the field...I'll play in the mud"

[joepalooka]

Yes there very hard if you don't have a glute ham bench! I think I managed only 2 off the floor the way we used to do them.

Mr. Meat you got it. The lower leg is stationary and you pivot from the knees! These will strengthen your hamstrings!

[archive_HULK1550]

i tried these once on a glute/ham machine that IG bought. I got a few reps but had to stop because the back of my knees hurt so bad, i thought everything was going to tear.

"Everybody wants to be a body builder but don't nobody want to lift no heavy ass weight"
-Ronnie Coleman

	ASS Nelson Montana

[joepalooka]

Hulk, I can easily see how one can hyper extend a knee on the glute ham bench. Having done so a few times from impact injuries. When I feel that tug on the back of hamstrings behind my knee I stop.

[lunchbox01]

This is a very hard exercise.

I have never had any knee pain from doing this.

I think it is important to set up the glute ham machine so it is comfortable for you. I am always screwing around with the adjustments.