Best Hamstring Exercise? How To Perform Glute Ham Raises

Рет қаралды 291,253

5 жыл бұрын

Build stronger hamstrings with the glute ham raise machine (otherwise known as the glute ham developer). Follow this complete tutorial including how to program the GHR!
The glute ham raise is the only exercise that takes the hamstring through their full range of motion - from the origin at the ischial tuberosity to the insertion on the shank.
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Пікірлер: 198

@pastoryoda2789 3 жыл бұрын

The guy in this video looks like he makes Good BBQ

@CreativiTimothy 3 жыл бұрын

Don't know why but I read that as the guy in the video would make good bbq, like if you cook him, he would taste good. Sorry, just the way I read your sentence, like "I want to eat grandpa!" and "I want to eat! Grandpa!"

@pastoryoda2789 3 жыл бұрын

@@CreativiTimothy lol that’s cannibalism my friend but i understand.

@jazminforbes209 3 жыл бұрын

I’m cracking uuuuup 😂

@UR86 3 жыл бұрын

Probably drives a wrangler

@Kjaytothehizzay 3 жыл бұрын

Hahaha yep! "gert me a beer whilst I flip the sosijez!!"

@andyhellemans1579 4 жыл бұрын

"it takes up a big footprint" I live in a small appartment and i just bought one... I love it and i think i'm going to get rid of my dinning table. Who needs a dinning table anyway?

@tom8181 3 жыл бұрын

You have your priorities right!

@accradata 3 жыл бұрын

Exactly bro. Nothing in the world I hate more than dinning!!!!

@keithbobrosky6334 4 жыл бұрын

Best ghr video on KZfaq...no one else explains where exactly to place your knees.

@BarbellLogic 4 жыл бұрын

Thanks!

@KrisMachina 5 жыл бұрын

holy crap i've been trying to keep my foot flat on the foot plate this whole time......... Thank you so much for this!

@codeyhanna767 5 жыл бұрын

I've been doing it wrong the whole time as well lol.

@Ronin-FBA 5 жыл бұрын

Me too 😂

@CHSTRTRN 4 жыл бұрын

Same here bro, but at least we now know!

@yougotgamesonyourphone6947 4 жыл бұрын

Same!!

@derekdo5754 3 жыл бұрын

@@CHSTRTRN tttyyk

@ckelley8819 2 жыл бұрын

Wow, I love this guy's presence as a trainer! Concise but with deep explanations about the exercise technique, what's going on with each moment, the benefits, difficulty all the while talking specifically to the client as she does the exercise. I'd totally go to this guy!

@BarbellLogic 2 жыл бұрын

Thanks for watching...and the kind words.

@deangarratt4965 6 ай бұрын

Very clear explanation with excellent depth of knowledge.

@1897max 5 жыл бұрын

Extremely well explained. Great video.

@nates_metal_crypt 5 жыл бұрын

As always , quality explanation, demonstration, and video production. Thanks Barbell Logic! 💪🏼

@ReynoldsStrong1 5 жыл бұрын

Thank you so much!

@BarbellLogic 5 жыл бұрын

Thanks, Nate!

@simay4977 4 жыл бұрын

Just got one of these yesterday for our home gym, very useful vid, thank you.

@GG-kp1hb 4 жыл бұрын

This is such excellent content. The biomechanics are well explained 🙌🏾🙌🏾🙌🏾💪🏾

@xraydelta100 3 жыл бұрын

Thanks for a great video. An excellent detailed explanation, which includes cautionary notes.

@jax1fdr 4 жыл бұрын

Good practical video on how to use this machine. Thank you

@MiloOwantin 3 жыл бұрын

Love this video. So detailed that make so much sense. Thank you!!

@BarbellLogic 3 жыл бұрын

MsPalm2011 We’re glad you enjoyed! Thank you for watching!

@speedyturtle1991 3 жыл бұрын

This was greatly demonstrated and explained. Thanks!

@BarbellLogic 3 жыл бұрын

Thanks for the kind words! We’re glad you found this video useful. 💪

@BryantStarr88 4 жыл бұрын

smart dude, thanks for the video

@alessioNY 5 жыл бұрын

Great content

@jonm610 3 жыл бұрын

Quality to the point video. Subscribed. Thanks!

@BarbellLogic 3 жыл бұрын

Jon M Thank you for watching and subscribing!

@anotherenclosedlivingbeing1989 Жыл бұрын

Thank you!! You’re such a good trainer! :D

@BarbellLogic Жыл бұрын

Thanks for watching & the kind comment!

@Kayeinel 5 жыл бұрын

Modulating the intensity on these is easier than the nordic hamstring curl

@Revolg88 3 ай бұрын

best video for this exercise on youtube

@morethanconquerors784 2 жыл бұрын

Excellent video thank you!

@BarbellLogic 2 жыл бұрын

Thanks for watching.

@sydneysmith5849 3 жыл бұрын

Thank you for such a great tutor and explanation.

@BarbellLogic 3 жыл бұрын

Thanks for watching & the kind words.

@deezawn 2 жыл бұрын

best explanation on youtube

@adamspeckert7296 4 жыл бұрын

Great video! I just subscribed after watching the video. I’ve been wanting to add this equipment to my home gym for a long time. Like many, my hamstrings & glutes have always been weak areas. I just purchased my glute ham raise. I’ve been practicing the movement a few reps daily. I will add the exercise to my regular workout routine once my form is mastered.

@BarbellLogic 4 жыл бұрын

Thanks so much for subscribing. Glad you enjoyed this one!

@jhamp3 5 жыл бұрын

Excellent sir. Thank you!

@BarbellLogic 5 жыл бұрын

Thanks for watching, Hampton!

@Makewicz 4 жыл бұрын

Thank you a lot! I just assembled mine yesterday , just started feeling these on My hams 👌

@francescovescio3316 5 күн бұрын

Great video

@rishiramkissoon6976 2 жыл бұрын

I did that yesterday for first time in ages. Still not walking right..taking a dump was a mobility feat..lol. Hooked ..cant wait to heal and go back haha

@BarbellLogic 2 жыл бұрын

Yep, you tend to be most sore after introducing a new movement. We recommend introducing a new movement with a bit lower volume.

@kevinmadden956 3 жыл бұрын

EXCEPTIONALLY well done video.

@BarbellLogic 3 жыл бұрын

Thanks so much for watching!

@danielspain4766 2 жыл бұрын

Great explanation!

@BarbellLogic 2 жыл бұрын

Thanks!

@kaminski3036 Жыл бұрын

Excellent exercise, i used it in my clients as accessory exercise in a routine with four day splits two times a week and it worked perfectly

@BarbellLogic Жыл бұрын

Awesome. Thanks for watching & commenting (and nice avatar).

@hendrixrox12 Жыл бұрын

excellent. immediately subscribed

@BarbellLogic Жыл бұрын

Well, thank ya!

@muddchug 4 ай бұрын

Did these for the first time today. Glad this video exists because I was getting my ass kicked and now realize I wasn’t doing it right. Thank you!! Now I can kick my own ass properly.

@chi3knees 5 жыл бұрын

Subbed! Thanks man

@BarbellLogic 5 жыл бұрын

Thanks for subscribing!

@tsp8855 Жыл бұрын

Excellent explanation, really liked how he identified ways which the device could be calibrated to increase difficulty. Will say though that stronger/larger hamstrings, which result from well-programmed GHR work, can definitely be beneficial for the squat too

@BarbellLogic Жыл бұрын

Thanks!

@user-ds9by6hn9w 3 жыл бұрын

It's DL accessory , strength our weak low back, good for adept at hip hinge and tone up hamstring.

@Kayeinel 5 жыл бұрын

I wanna buy one of these!!

@Butch3727 2 ай бұрын

The way she places her knees makes it more glute focused. If the knees are below the pad. If the knees are just lower pad(not below) you’ll see the difference and the hammies are totally engaged

@noesuarez4186 9 ай бұрын

Best glute ham raise tutorial

@BarbellLogic 9 ай бұрын

thanks

@lmc4964 3 жыл бұрын

thanks, Ill have a look in my gym if they have one of these! do you rate the glute kick back machine? I started using it in addition to landmine RDL single leg raise. My main heavy lift is the trap bar deadlift so looking for some exercises to help

@flymoolahman2763 2 ай бұрын

Good video

@philipkeith8656 3 жыл бұрын

Awesome video..... unfortunately so many use this machine as back extension

@swamhtet1070 2 жыл бұрын

I’ve been using that machine to work on my abs. Never knew they’re for glute

@BarbellLogic 2 жыл бұрын

You can use it for the abs, obviously, facing the other way

@goldanimal3931 5 жыл бұрын

They feel so light. I have a ghr. How about using plates and or barbells variations?

@JONES534 5 жыл бұрын

came across this exercise back in the 90's. from what I read, track runners have been doing this exercise, long before I read about it. the article called it the GHG raise, glute/ham/gastroc, and claimed it was the only exercise that contracts the hamstring at both the hip and knee joints, at the same time. the article was in a magazine called "Sports Fitness", that was published by Joe Weider of "Muscle Builder" fame...the article was titled, "How not to pull a Hamstring".

@ReynoldsStrong1 5 жыл бұрын

JONES534 Yes sir. Good point. I know Charlie Francis (the greatest sprint coach of all time) used it with his sprinters in the late 80s and early 90s.

@existentialerasure Жыл бұрын

I saw a picture of Kathy Hammond doing the nordic leg curl with her coach holding her ankles down in about 1972 in a track and field article. Hammond was a 51.0 400 meter runner in early 70's. I couldn't grasp trying it then. I can do them now, but can't coach it. To me it's about pressing my toes against the platform as hard as I can and "pulling" back. Louie Simmons of WSBB says the ghr bench was developed in Russia as an aid to Valery Borzov. The '72 Olympic 100 and 200 mtr champion.

@dalelatimer01 4 жыл бұрын

I always thought you just went to parallel to the floor, nobody else in my gym does them this way. Glad to see the proper form

@VishalRaoOnYouTube 3 жыл бұрын

When you go just parallel and stop, I think that's called a "Nordic Hamstring Curl". Right? Not 100% sure

@RobertGriffith9 3 жыл бұрын

@@VishalRaoOnKZfaq Pretty much, but Nordic curls are done without the machine, so it's basically having the GHD adjusted to be as hard as possible - the foot plate all the way up above the pad and as far forward as possible.

@mfa-FH 3 жыл бұрын

What if i too weak to do this or dont have this apparatus?? Will nordic ham curl be a good alternative?

@MrJay197409 4 жыл бұрын

I just want to know will it help with elimination of Charley horse ?

@nj-bz8pv 3 жыл бұрын

No ones used this machine at my gym mostly because I don’t think people know how. Thanks

@TMcGee123 Жыл бұрын

Very well explained with terrific detail. I do want to share my thoughts on programming. I say once the client is able to perform enough quality reps and or moment arm progressions to warrant adding weight, I would consider programming it as the first exercise of the day(or one of), being that it is a neurally demanding exercise at that point, requiring the use of some large musculature(glutes, lat, Ham) and not to mention the eccentric loading at that point and the high rate of force production required. This is assuming you were looking for another highly stimulating exercise outside of deadlift or similar variation to start with for that block of the program. Please share your thoughts, I am happy to challenge my views.

@BarbellLogic Жыл бұрын

We just tend to use it as an accessory / assistance exercise because we prioritize the squat & deadlift. Could be a person who doesn't really care about those so much who would rather prioritize this movement.

@Leeviathon 2 жыл бұрын

How is she not falling through? Whats supporting her knees from falling through?

@namm1on 3 жыл бұрын

Can you do nordic curls on that machine?

@Doviruses.existbaileyonodysee Жыл бұрын

For me at i think the closest alt is . . . Body weight good mornings. Emphases on elongating the hamstings, maintaining a neutral back. Then repit until ur gluetes and hams are on fire. I'm starting to do single legs. Then immediately following i will put my but against the wall, bent over like at the bottom of a good morninng. Holding the muscles from the hips down ridgid. Then elongate the back muscles (like touching ur toes). Then contract ur back. bringing ur shoulders back, chest up, head up. Just repp for the burn. Do pauses etc. Adding weight if wanted. By bar or weoght to chest. If u place one foot on a block it will add more emphasiss on that side. Which i think has beeen great help for my sciatica and waking up that erector before deads or squats.

@Doviruses.existbaileyonodysee Жыл бұрын

For at home* I tried Nordics to compliment it. But i ended up woth ancouple of ham straings. So i do single ham curls for now.

@BarbellLogic Жыл бұрын

Good mornings are good alternatives (when you're limited on equipment).

@zacconnor9774 2 жыл бұрын

Fried myself on these yesterday doing a hard variation and way too much volume 🤣 thanks for the video very easy to follow

@BarbellLogic 2 жыл бұрын

Oh yeah - TAKE IT EASY that first workout, these will make you SORE, SORE, SORE. (In general, the first time you do an exercise, or first time in awhile, you're likely to be sore).

@zacconnor9774 2 жыл бұрын

@@BarbellLogic yeah I do a ton of loaded hip extensions in the GHD and a fair amount of hamstring work but this was exactly the progression I needed!

@BarbellLogic 2 жыл бұрын

@@zacconnor9774 Awesome!

@GunnedDownAtrocity 9 ай бұрын

great vid. nothing wrong with the band, but i'd personally prefer holding a plate against the chest because the band is gaining slack on the eccentric phase of the movement.

@BarbellLogic 9 ай бұрын

another good option

@michaelderenne9838 9 ай бұрын

I've really added good size and strength doing these

@BarbellLogic 9 ай бұрын

excellent!

@eriklindkvist7247 5 жыл бұрын

Great domonstration! Thanks! I would love to hear your take on the RDL. Who would benefit and why. Thanks

@ReynoldsStrong1 5 жыл бұрын

Erik Lindkvist RDL video forthcoming. :-)

@ChubbyBlumpkinz 4 жыл бұрын

Everyone would benefit and because they are good.

@ollvi 2 жыл бұрын

3:26 so that's why my calves are sore sometimes after doing ham curls

@larrydickman1094 2 жыл бұрын

Of all the cured meats, glute ham is by far the tastiest.

@arttimm9153 5 жыл бұрын

The gym I go to bought a GHR machine. I was using as described in this video. A trainer told me I was using it incorrectly and I should use it like the Hyperextension machine sitting next to it. I later saw the same trainer doing glute ham raises facing backwards on the lat pull down machine. Hmmmm.

@ReynoldsStrong1 5 жыл бұрын

Yep - not a surprise huh?

@abnarty6793 Жыл бұрын

Glute ham raises, dips, and chin ups are the best non barbell compound exercises.

@BarbellLogic Жыл бұрын

All great exercises.

@firmans12 5 жыл бұрын

My gym dont have ghr like that one. Will it work the same if i used to 45 degree one??

@eespinosa64 Жыл бұрын

Not for novices...but what kind of novice? Workout novice or glute ham raise novice? How does one "graduate"?😊

@BarbellLogic Жыл бұрын

Haha, we meant workout novice. It's better to get stronger from squats & deadlifts first, as they'll work these same muscles. You'd add these to those exercises.

@kindredessex3827 4 жыл бұрын

If I do these should I keep back extensions in my program, too?

@RedfishCarolina 2 жыл бұрын

I wouldn't, especially if I already had any sort of stiff leg deadlift or Romanian dl in my program.

@JONES534 3 жыл бұрын

originally called the ghg...glute/ham/gatroc raise

@brandon53081 2 жыл бұрын

So this can replace leg curls, but not deadlift or good morning type movements?

@BarbellLogic 2 жыл бұрын

It definitely can't replace the deadlift. A good morning is fairly similar to this as it falls into "hip hinge" but the deadlift uses so much muscle mass & lifts so much weights it's in a class of it's own a bit. Those other ones are more accessory lifts.

@klausineliebtpeter Жыл бұрын

hey, ive got a fused spine. from the looks of it this should be ok with my back? the back will not bend at all with this one and stay completely neutral, right?

@BarbellLogic Жыл бұрын

Correct.

@WhiteDraqon 2 жыл бұрын

What if my gym does not have this machine? What are other substitutions for this exercise? Thank you.

@BarbellLogic 2 жыл бұрын

There's nothing QUITE like it, but some somewhat similar things: -Good Mornings -Back Extensions -Kettlebell Swings -Nordic Hamstring Curls -Hamstring Curls

@WhiteDraqon 2 жыл бұрын

@@BarbellLogic Thank you for swift answer ! I already do once a week GMs, Back extensions/hyperextensions, ham curls on machine lying. Will try to switch it up with those you suggested, thanks.

@BarbellLogic 2 жыл бұрын

@@WhiteDraqon Yep, rotate them as accessories & do a mini LP on one...then rotate to another.

@amberruzanske9772 2 ай бұрын

I'm having trouble getting up at the knees, is there a modification I can use to help myself up through that last bit?

@BarbellLogic 2 ай бұрын

You could skip that part and still get most of the benefits.

@sambsialia 3 жыл бұрын

What is the difference between this and the 45 degree angle version?

@tubee2b 2 жыл бұрын

About 45 degrees, give or take.

@nicholausstraach458 4 жыл бұрын

So better than a hamstring curl?

@BarbellLogic 4 жыл бұрын

Correct because this works a greater range of motion and more muscle mass.

@FriedZime 3 жыл бұрын

To my eye the hamstring doesnt become any longer after being parallel to floor? So why go any further?

@kevinw1612 3 жыл бұрын

The hamstring attaches around the glutes so its put them into a stretch. Unless you're very lean its hardly perceivable. Think of it as, when you stretch your hammies you fold your torso to your knees bending over, stretching out that hammie. Imagine the girl is standing on the floor rather than using the machine all shes doing in bending over and putting tension and extension on the hamstrings, due to where it connects.

@wolfgangmuhlbauer2181 8 ай бұрын

Maybe he should start excercising himself lol

@Randy-fg9wj 5 жыл бұрын

Do they target the glutes or are they mostly hamstrings?

@ReynoldsStrong1 5 жыл бұрын

Both. Glutes and hamstrings both go through full ROM.

@gftgft8435 4 жыл бұрын

it's called glute ham raise.

@joeychops 4 жыл бұрын

Randy 678 They way she does them, it targets the whole entire posterior chain.

@myrealtv7830 2 жыл бұрын

I tried this exercise but I feel it all in my calf muscles. What am I doing wrong?

@BarbellLogic 2 жыл бұрын

Hard to tell without a video, but your ankles really shouldn't be moving that much--ensure you're hinging at the hips primarily.

@xanderrandall2104 Жыл бұрын

If beginner shouldn’t do then what should we do?

@BarbellLogic Жыл бұрын

Squats & deadlifts

@junaidruabab2244 3 жыл бұрын

Good macine

@BarbellLogic 3 жыл бұрын

100%

@vojta98 4 жыл бұрын

Why it's not good for beginners? I just started to weight lifting(bodybuilding, fitness, not really sure) and I thought that for me as a beginner it would be better than deadlifts.

@BarbellLogic 4 жыл бұрын

It's an accessory exercise, so in terms of getting stronger, the deadlift is the better choice!

@BarbellLogic 3 жыл бұрын

@Frank Burjan We love all these exercises, but the deadlift allows you to lift more weight (more stress) over a longer range of motion and trains the most muscle mass. We'd recommend getting your deadlift stronger by just adding weight for awhile, and then these lifts can be added in to increase stress.

@BarbellLogic 3 жыл бұрын

@Frank Burjan Honestly, it sounds like what you're doing makes sense & you're making progress, which is the most important thing. We also regularly use either RDLs, floating deadlifts, or 5 Position deadlifts for those you have trouble setting their backs or who hurt their low backs. They're great lifts. We're agreeing here like 95% and you're doing awesome.

@BarbellLogic 3 жыл бұрын

@Frank Burjan Till next time!

@verloren5806 3 жыл бұрын

is it worth to buy a GHD machine 4 my weak hamstrings? i do deadlifts but hams doent want to grow :s

@malnatt1715 2 жыл бұрын

👍👍p.s.Sara mi sono innamorato💘💓😉Buon 2022🎆🎊🎉

@Mylo2001 9 ай бұрын

I have been doing them wrong,!!!

@gareththomas3234 Ай бұрын

so it differs from a ham curl

@BarbellLogic Ай бұрын

yes

@zombieape7802 2 жыл бұрын

I don’t have that bench in my gym. ☹️

@BarbellLogic 2 жыл бұрын

You go tell'em to GET IT. Yeah, not everyone can do this, but great if you can. Nordic hamstrings curls are a potential alternative.

@DiceMasterChannel 4 жыл бұрын

So what could a novice person do to build up to these? Asking for a friend.

@BarbellLogic 4 жыл бұрын

Get your hamstrings stronger with squats and deadlifts first! ;)

@DiceMasterChannel 4 жыл бұрын

@@BarbellLogic Thanks for the reply! Would lying leg curls be a great way as well? (more hamstring focused)

@jonm610 3 жыл бұрын

TV4ME do all ;)

@DaveyBoiLad Жыл бұрын

What’s the machine called please

@BarbellLogic Жыл бұрын

Typically called Glute Ham Developer or GHD

@DaveyBoiLad Жыл бұрын

@@BarbellLogic thanks so will that help me get a peachy bum then and help with legs then

@BarbellLogic Жыл бұрын

@@DaveyBoiLad yes

@DaveyBoiLad Жыл бұрын

thanks just have to find gd site to get one for home gym

@BarbellLogic Жыл бұрын

@@DaveyBoiLad Rogue has a fairly cheap one.

@bluefire6 5 жыл бұрын

For some reason, my calves cramp up when performing these?

@ReynoldsStrong1 5 жыл бұрын

It's definitely a super hard contraction on the calves/ gastroc - hence the calf cramp.

@Rslttchnq 5 жыл бұрын

Why are they not for novices?

@Stenhouse94 5 жыл бұрын

All a novice should be doing is, SQUATS, DEADLIFTS, PRESS, BENCH PRESS. Then after a little while, rotating in CHIN UPS, BARBELL ROW, POWER CLEAN in place of the DEADLIFT every other session.

@BarbellLogic 5 жыл бұрын

Novices benefit most from squatting and deadlifting. We want them to devote all of their recovery resources to increasing strength AND hypertrophy with these lifts. The GHR isn't a useful driver of improvement as long as the squat and dead are still increasing nicely.

@tahirpatan 3 жыл бұрын

my gym has a hundred machines but not this!!!

@castlebilliards8712 2 жыл бұрын

The way the fake mercenary preforms these is hilarious

@moneybags183 Жыл бұрын

Sara looking like a snack in this video.. very tasty..

@gftgft8435 4 жыл бұрын

very cute girl

@coryallenpo Жыл бұрын

This done wrong on so many accounts. Should stay like a pencil not curl all the way down. Also hips straight line, not curling back

@scotty4427 4 жыл бұрын

She's cute

@TEKASHI-de1qt 3 жыл бұрын

tfw no sara gf

@user-sd8bz2zr5j Ай бұрын

4:17- completely incorrect to have toes pointed out.. taking load off the hamstrings (target muscle) and shifting to the calves. Can easily feel the difference. Feet need to be flat on the plate is simple cue, drive through HAMSTRINGS. Should edit this video, just teaching poor form.