Anyone master the GHR (Glute Ham Raise)?

[illmortalized]

Just added these 2 weeks ago, so far I’ve been only able to do 3x5 without assistance.

Anyone start these from beginner level and mastered them?

How do I get beyond 5 reps? I’d like to AMRAP the last set on my next session, even if it’s 6 reps… should I take advantage of assistance? Or try to grind them out?

Am I better off finding my answer on YouTube?

 

[system]

@illmortalized
It’s basically like anything else. It takes repetitions and getting stronger.

There is a mechanics application to it also. Dont cheat them and lead with your ass even if it means backing off the reps or using assistance. These are a marathon, not a sprint.

Not sure how or where you started whether it be assisted with a band or a broomstick. If you’ve only been at them 2 weeks, that is no time. Especially for this movement.
How many times have you used it in two weeks?
I obviously cannot see how you’re doing these but they should be difficult by design.

I could go on and on.

 

[Jtdaniels123]

I can’t seem to find a position where it is comfortable. Watched videos on YouTube and still hurts my quads.

 

[system]

@Jtdaniels123
Hurts your quads? You mean, the pad does? I’m confused.

 

[illmortalized]

@empireannie

The frequency is once a week on DL days. I’m willing to increase frequency, I just don’t want them getting in the way of my squats or DLs.

I haven’t done them with assistance, but I might incorporate using a stick. Focus on eccentric and then use stick for assistance on concentric.

However, eccentric is by no means weak, I can controllably lay flat out. Form will definitely break once I try to get past 5 reps on each of my sets on the concentric part of the movement, butt leading.

 

[JDLift]

Just use a band to assist you until you build up the strength to do them unassisted for higher reps. Alternatively, stop trying to force yourself to be good at something you suck at and just do more easy movements like RDLs, Glute Bridges.

 

[system]

@JDLift
This is no way to get good at anything. Especially when he’s done them twice.

 

[system]

@illmortalized
You don’t want one of the best ham accessory lifts getting in the way of dead’s or squats?

Maybe we need to back up…why are you interested in implementing them into your plan?

 

[illmortalized]

@empireannie

Strength and increase size of hamstrings. This an exercise I haven’t been consistent with because weighing 240-250-260lbs fkin sucks balls when doing GHR. However, now I’m in the 230s and able to actually get these done. So I’d like to take advantage now, increase overall volume.

Normally when I find a weak point, I attack it until I achieve multiple milestones.

If I can get away with doing these once a week right after my last DL set, that’s fine… as it won’t hurt my strength gains in either squat or my DLs.