subject: Building Strength As A Power Athlete [print this page] Power athletes who have been training for years realize the importance of the posterior chain in order to produce power for any movement. Whether it is running, jumping, squatting, or dead lifting, the lower back, glutes and calves are the areas that need to be targeted for powerful movement. Only a glute ham raise exercise can strengthen these muscle groups effectively.
There are several variations to doing this type of intense exercise. By adding variations, you can target the muscles in different ways and it will lead to effective results. Here are a few ways of performing this exercise:
Glute ham raise: To do a glute ham raise, all you need to do is find a secure bar (or a GHR machine), secure your feet with your toes on the ground, lower yourself down by extending your knee from a 90-degree to a 180-degree angle and lift back up. To lift yourself back up, use your hamstrings and glutes, try lifting yourself back to a position where your thighs are at a 90-degree angle to your calves (in other words, to a kneeling position).
Assisted glute ham raise: If you do not have the strength to perform GHR with your own body weight, here is an assisted variation. Set the safety bars down near the bottom and as you come down support yourself by grabbing the bars and slightly pushing yourself back up.
Glute hamstring raise: To do glute hamstring raise on this specialized machine, place ankles between ankle roller pads with feet on vertical platform and position knees on pad with lower thighs against large padded hump. If the barbell can be safely placed on horizontal handles, grasp barbell in upright position and place behind shoulders. If barbell is placed on floor, lower torso by extending knees and flexing hips then position barbell on back of shoulders. Grasp bar to sides.
Hamstring curl: You lay on your stomach, and while doing the exercise, keep your hips flush against the bench and curl the weight up to a 90 degree angle from the machine. Stop at your own comfort zone and lower the weight back. Try doing it on this machine, you will feel the difference.
Assisted hamstring curl: Assisted hamstring curl exercises can be done with a partner since not all people are strong enough to get all the way into a push up position without losing the core contraction. The glute ham raise fitness equipment will help you achieve the best results while performing any of the exercises mentioned above. Not only will you target your muscle groups more effectively, you will also strengthen and tighten your muscles as you go along.
In addition to the traditional glute ham raise exercises, you may want to consider investing in a home glute ham raise machine to do the following:
Assisted glute ham raise push-ups
Abdominal crunches or sit-ups
Oblique crunches or sit-ups
Abdominal torso twists
Lower back raises
Dumbbell rear delt raises
As with any workout routine, you should talk to your doctor before you begin and work up to higher difficulty slowly. Make sure to take care of yourself, build muscle mass slowly and stop if it hurts. And don't forget to stretch and drink plenty of water!
