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Stan Efferding Says Do THIS Before Going Heavy! Big & Strong
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- Опубликовано: 16 янв 2022
- Stan Efferding thinks you should really be using the GHR and a Posterior Chain Developer for your squat day warm-up and as a gatekeeper exercise.
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There is no other channel where you can learn from every video. Thank you so much guys for sharing so much great content, day after day, week after week, year after year. I appreciate this
Wrong! Dr. Mike Israetel’s channel!
Depends on the topic but there are a bunch
Thank you for continuously helping to make me better. The ongoing message I take away is to get better by being honest with yourself. Lean into your weaknesses to make them a strength. Everyone loves doing what their good at. Humble yourself and do what your not good at or strong at to make your good lifts great. Thank you all.
Appreciate the insight and advice this channel provides. I've made serious strength gains but more importantly lifting knowledge from you guys. Thank you
Thanks. This is the second vid I've seen this week suggesting putting hams first. A bonus from putting difficult body-weight exercises first is that it keeps them available. Glute Ham Raise, Hanging Heels to Hands (learned from Dave's 5 Exercises Guaranteed to Increase Your Squat), Dragon Flags, even Pull-Ups... At the beginning, they can be difficult movements to acquire. Once acquired, they can be lost if neglected. And they support everything else in any decent program. Putting them first keeps them from being neglected. About to do lower body, starting with Nordics.
People neglect hamstrings? Why is that? Doing them first warms up the knees due to knee cap tracking so before a quad workout it helps tremendously but overall working both ham and quads full circle requires a plan on how to work them both I think thats a bigger problem of what to do versus not doing them
Yeah - our gym needs a GHR :) I wouldn't mind adding a reverse hyper either! Very cool and good information on technique!
Build a home gym and you can have it all. I did and I'll never go back to a public gym. Most don't have the necessary tools
I love the idea of using the GHD as an assessment tool as well. This is great information for coaches.
Wow. My program called for these tonight (never done them) and I was trying to figure out the technique, thank you for this video.
Finally! I’ve been waiting on a video from Stan.
Ghr, reverse hyper and hyper extension made my level change so much smoother
I do seated leg curls before i squat but ill take advantage of my gyms ghr machine next time im there now that i have a better understanding of technique. Thanks for the tips.
It’s crazy.. I can pull a 690, conventional hook grip with no belt or straps… but these… these are my nemesis.
There’s no way I can do these even with assistance before squats or DLs. This is my finisher. Laying hamstring curls is the exercise pre-squat.
I've never had my knee drop as much as shown here, I'll have to adjust and try to replicate
Just learned I can't even do one eccentric, Looks like I have my work cut out for me. I'll start with bands or the broom stick like you mentioned
lmao everyone trying to keep a straight face meanwhile Stan is making all his grunts and noises 😂😂
Great video, I need to use my gyms PCD more often. My flutes and hams are way too weak.
Good luck!
Stan the man
Nice Hams!!
The first exercise is basically a nordic curl. Great exercise for the glutes and hamstrings
If that ain’t the sexiest GHR Machine I’ve ever seen then I don’t know what is.
Good grief! Stan's biceps are as big as my thighs!!! We have a GHR but I think with a band, I could use it for Reverse Hypers. Looking forward to the gym tonight - maybe a new exercise!!! Thanks guys!
I’ve done reverse hypers on my ghd with a band, it’s definitely doable.
Stan is the best at giving you every detail needed regarding an exercise and how to utilise it in your program.. Leaves no stone unturned
I pager laying I get full extension and can feel constant tension. Prob how the machine is made
My old gym had one of these machines and I love it. I thought this was an accessory to the deadlift and not a warmup? I like to add 25 -50 pounds and moved my knees upwards to make it more difficult. Also drop sets are awesome with these.
Thanks for sharing!
There's no rule that an exercise can only be used for one purpose. You could use these as a main exercise and push the intensity on them if you wanted.
Anything can be used as a warm up really.
I make do with band assisted nordics
Is that first movement similar to a Nordic hamstring curl? For people that don’t have easy access to GHR
Stan, still looking huge as fuck.💪
2:59 for Stans voice breaking
i respect Stan a lot, but it killed me when we was doing a set (7:55) and was saying "HAM" between every rep
Well, now I know why I've been calling these "ball crushers" instead of "hinges."
I am recovering from a tendon/bursa issue in my right leg. I feel the weakness in my right glute, so would that exercise be a benefit or harmful to my recovery?
I would do a modified Glute Ham Raise or use a back extension machine to engrain a better glute engagement and build up over time. The dynamic nature of the Posterior Chain Developer might be too much for you right now
What's the next best substitute for a GHR? The 45 deg back extension machine?
Yeah, just make sure you are doing them like a good morning and you will feel them.
Nordics, leg curl machines
Hey any suggestion for someone with low back pain in deadlift but not on squats or jefferson or sumo deads?
Not built for sumo.
Thanks
I would suggest getting to the root of your pain. Get a firm understanding of how to brace and hinge properly.
Maybe have a look at the video Sam of Elitefts did together with szatstrength:
ruclips.net/video/FmBpI4xChyo/видео.html
@@Hirooshii1 Thanks
Dou you think it can be a lat activation problem.
I was doing cable rows and had to demostrate deadlift in between sets to my buddy with 135 and it felt amazing zero pain.
@@labibchowdhury5935 Well, if your not going to a fysio or have a propper trainer like the guys @ elitefts would be (neither do i)
I would start writing down your problem(s) and if you find something that fixes the problem write it down as a solution.
If you figured out doing some cable rows fixes your easy sets on deadlifts wich normaly do give you pain, id say keep trying that.
For bench for example i allways warm up some lats/delts/tri's.
For deadlifts for me i do some abs/glutes and lat warm ups.
Self diagnose and find your solution, just try different things every time, and keep in things that work!
Goodluck !
Could You tell me or record video, what to do, when during squat (holding bar) I feel the pain in shoulders, how to fix it?
Search our channel or go to our website under articles. You will find what you need.
@@eliteftsofficial thank You
The gym i go to NEEDS to replace their GHR. Everything rolls from the ankle pads to the thigh pads and are extremely loose so there is almost zero control. It also wiggles everywhere which again decreases control. I love the exercise but dont feel confident in the machine.
We know a place they can get one...
I have never heard a ghr machine fart on every rep before. 😂
If you don't have the strength to execute technique, you're SOL. Nice video - thank you.
Absolutely!
How do you not cramp up like shit on the GHR? I get terrible cramps in soleus and even hamstring...
You’re not ready yet. Train hams and soleus in a different way to build up strength and revisit later.
What’s a good substitute for GHD for the home gym owner? Nordics?
Would love to hear an answer here. How’s the Spud inc strap for this?
I own a GHD but will mix it up with 3 things-
1. Gymnastics rings on my pull up bar. Grab rings like you are doing an inverted row and walk your feet out some, then pull yourself horizontally by digging your heels in and flexing the knee.
2. Valslides or furniture sliders. Lie on your upper back with sliders under your heels. Start with your knees flexed toward your butt and extend the knees while keeping only the upper back on the ground and your heels on the sliders. You can make this harder by adding weight to your hips, put a band around your ankles and anchoring it to a door or sandbag etc, or doing one leg at a time.
3. Animal house fit foot dumbbell holder. Attach a dumbbell to the foot and perform leg curls standing, prone, or leaning on something at a 45 degree angle to hit all angles.
You can also do stability ball curls.
Comment for the algorithm
I notice my left foot externally rotates when doing these, but not my right. Any suggestions on how to fix this?
There’s most likely some type of hip imbalance that you’re experiencing, and I’ve felt with this before you should try setting up a resistance band attached to the back of the GHR and cradling the band with your chest and trying to go a bit lighter with emphasis on your feet not rotating. Try and make sure both hamstrings are firing when you do this and not let one leg over power the other
@@coreychaplin I appreciate the response thank you. I will agree with the hip imbalance / issue. I notice when doing decline crunches I feel like rubbing / popping in my left hip.
you most likely have an imbalance with your ability to internally rotate on that hip. Open up that and then hit the GHR again.
@@eliteftsofficial Thank you for the response, I will work on that.
Hit the chiropractor! Joint placement has to start with the joints in their own rightful place.
What's it like realizing that the shadow of Father Time is looming larger over you by the month, draining you of your powers?
Goldberg change's his profession 😅
These would be very hard for jones because he has very long limbs
I love Stan efferding big fan but with that being said I'll never understand why he Associates himself with John Jones
Would you still recommend this for guys not on steroids ?
weak troll
@@metabasketball405 no , it's an extremely valid point . Steroids strengthen up muscles fast , but not tendons and ligaments . Do your research first , then come at me !!!
@@simonlock5595 okay...I know that, but that's obviously not relevant. What does that have to do with the exercises in this video?
Using steroids or not using steroids doesn't affect whether or not you can use a simple posterior chain exercise. Both of these exercises are very commonly used in sports performance and strength training, whether the athletes are using PEDs or not.
@@metabasketball405 simply because when you're on gear you can lift way more than not being on them . Hence why I asked the question . I understand the importance of doing posterior chain exercises , however they might have different advice depending on that variable . Never have I had an issue with hamstrings doing deadlifts and that's why I asked.
Conjugate rules!!! End of discussion!
Hey Stan look like you reversed the Vertical diet... Looking like you gain weight buddy
Calves are 100% genetics.
GHR is the pull-ups of lower body exercises.
Good way to describe it
just say knee flexion, not knee hinge
The guy teaching it wasn't even doing it correctly lol, Stan and the other guy was.
Second guy seems too low on the pad. No offense to Stan but he seems gassed
I see you guys skip legday ...