Do it all.
The 90 degree back raise bench is basically for the lumbar/low back area less versatile. A properly executed glute-ham raise engages the core and gluteals (maintaining hip extension), while then utilizing the hamstrings to promote the movement. A properly executed natural glute ham raise is a safer, more effective hamstring exercise than a leg curl any day. [/quote] I didn’t say that. The glute-ham raise (GHR) might be the most underrated exercise ever invented. – Glute ham raises – Back extensions (an alternative straight-leg hip extension exercise) – Static back extensions/side bridges, etc. A 2014 study that investigated the relative muscle activity of the hamstring group and selected surrounding musculature during the leg curl, good morning, glute-ham raise, and Romanian deadlift (RDL) found that hamstring activity was maximized in the RDL and glute-ham raise. Legend Pro Series GHD; 3. I just read that on Greg Everett's oly lifting book: "the glute ham raise is essentially a hip extension on a glute ham bench finished with a leg flexion", but whatever... the exercise he shows is a guy starting with his torso lying down, like at the beginning of a back hyper, so maybe he's just adding that part to your definition. It’s considered by most to be a hamstring move— and it certainly nails your hammies from top to bottom—but GHRs hit your entire posterior chain, from your gastrocs to your hamstrings, glutes, and lower back. Rouge Abram GHD 2.0; 2. The Glute Ham Raise (or GHR) is a simple, but challenging exercise that works the entire posterior chain – the oft neglected back side of your lower-body. Start with your knees as close to the pad as possible. The key with the hamstring raise is that it is not the same as the back extension, as you want to keep your back in the same position throughout. Performed correctly, it forces the hamstrings to work in both dynamic knee flexion and static hip extension. I do agree with the second part of your post; there is rarely a … In the first one you see the guy in red doing the movement on a glute ham machine. back ext, glute ham raise, hip thrusts into neck bridge, etc. The posterior chain includes the calves, the hamstrings, and the glutes. Bret calls this the rounded-back … 12-27-2017, 11:12 AM #4 The Glute Ham Raise; What You Don’t Want To Do With The Glute Ham Raise; Hip Extension; Back Extensions; Hip and Back Extension; The Glute Ham Developer Sit-Up to Parallel; The Glute Ham Developer Sit-Up to Full Range Of Motion (ROM) 1. To answer your question, there are times when I might consider using the leg curl in a specific client’s program. You will begin the movement with your body in a straight position and pressing with your toes. Imagine having a long spine throughout the movement. IN the second one you see an old style hyper machine that would not allow you do the glute ham movement because of the narrowness of the machine padded area. However, with hip thrusts, it’s usually the glutes that do most of the work.
The GHR is really more glute/hamstring oriented although you could do back raises and ab work on it. The older I get, the more I love the Glute Ham Raise.. The Glute-Ham Raise (GHR) is arguably the single best accessory lift for hamstring development. Credit goes to top biomechanics researcher Bret "The Glute Guy" Contreras for popularizing this new approach to the "back extension."
Cons The natural GHR doesn’t train both functions of the hamstrings (knee flexion and hip extension) at the same time like the traditional GHR does, so … The Glute-Ham Raise: A Primer. I found some examples that will explain the difference better.
What’s best is subjective. I guess I feel that a glute-ham raise would be the better overall value – for a cheaper price, you can get more movements out of it.
York ST GHD; Conclusion
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