Why I Sold My Glute Ham Raise
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- Опубликовано: 5 фев 2018
- This is my Fitness Journey. Current Goal is Weight loss, longevity and overall quality of life. Training with only the best equipment available in my Garage Gym. And stay tuned for In depth Product Reviews.
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Training Maxes:
Squat: 505 lbs
Bench: 315 lbs
Deadlift: 555 Lbs
Clean: 320 Lbs
Snatch: 225 Lbs
The GHR has been used in Olympic weightlifting gyms for 50+ years. They just used a pommel horse and bar on the wall to hold the feet. See the Russians and chinese. My coach said it was to prevent injury via imbalances and to protect the posterior chain etc.
Respect your opinion. My perspective is quite different. I think for athletes its a must have. Tore my hamstring in 2003 and doing glute ham raises 2-3 times a week helped to make the hamstrings bulletproof. I attribute it to giving me more speed on the rugby pitch than I ever should have had. As I build my home gym currently it will arrive before my squat rack and I have zero issue with that. I personally believe its the most underutilized piece of equipment in the gym. When CrossFit brought them in I never saw anyone use them for their purpose for almost a decade. It was a situp machine.
3 minutes in... "Don't want to drag this out so I'll get into the reasons" lol
Genius here and super funny
Haha, seriously.
Glad someone posted this; I was losing the will to live lol
Great post. My own garage gym started to feel cluttered with a bunch of useless crap I hardly ever use. A very very valid point on the space hog of the GHD. I have a commercial grade smith machine I pretty much never use. Now I feel guilty contemplating getting rid of it. There’s nothing wrong with it, I just rarely use it and it takes up space, cluttering the gym. The gyms I’ve worked at never had a GHD so I could never test it to see if I liked it. But you’re absolutely spot on. Everybody raves about them. Happily the gym I manage now has one so I can try it and see if it is a must have. Great review, nice to hear a genuine review
It's a piece of equipment I've been thinking about buying, but economy of space is key for me. Great review. Thanks.
So refreshing hearing honesty and valid points on high end equipment, “ Sport Specific” is right
thanks oak! its such a large expensive piece, that should really be sold to a fraction of the people who buy it, who will truly benefit from it.
Former powerlifter here; the GHD is one my all-time favorite devices. I've long since hung up the belt and stopped lifting heavy weights, but I'm probably going to purchase a GHD for my home gym because of all the posterior chain development I've LOST since I stopped doing them, and because it's such a versatile piece of equipment.
Leg curls and RDLs are great, but for me personally, nothing has quite been as effective as the GHD for my hams. For years, that was literally ALL I did for my hams and I had nice round, hanging hams and strong insertions.
Just another opinion. I also really like regular hypers since I dont deadlift that often and the ab variations you can do on it.
Do you think a hyper is worth the money and space in a garage gym if you're still deadlifting?
Why did you stop powerliftinf and what do you do now?
This is a good video dude I am a garage gym guy in OKLA trying to squat 405! My wife and I were on the fence about the GHD and you bring up a lot of solid points.
I’d highly suggest it.
Needed to hear this. Thanks for helping me save money.
Excellent unbiased opinion. "I was just getting good at glute-ham raises", makes total sense.
I use mine regularly. Weighted ham raises, hyperextensions, even revers hypers with a band looped around my ankles. You can even do sit ups on it. Its a really versatile tool, but I'd never pay the retail price for one. It also works the whole hamstring at both knee and glute insertion points. I use it mostly as a prehab tool, as well help me avoid any muscular imbalances. You can still get some hamstring work done safely on the days when you're lower back is too fatigued or hasn't fully recovered from the previous heavy deadlift workout. Limited space or not being able to afford one are the only minuses of owning one that I can think of.
Props on the humility. Don’t see a lot of that. Thanks for the straightforward video.
Well done - amazing insight. Thank you.
A few good points, I purchased it for our studio and it’s an amazing edition for the posterior chain, amazing for women suffering from lower back issues from labor but most of all it’s great for core definition not to mention the way it builds Glutes
A GHD was always on my must have list. This video really opened my eyes a bit and now I'm not so sure anymore. I have very limited space using just a one car garage. Valid points and a good conversation starter. Thanks for the review.
Nick Gage awesome. Thats all i really wanted to do brother, start the conversation. When i didnt have a ghd, all i could think of was that i must have one.
Check out the "floor GHD" takes up minimal space is minimally expensive, and offers tremendous value. Just my opinion.
Try it the gym it’s weird as fuck and fail more into calisthenics imo. You can get good a ham raises but not good hamstring development.
ruclips.net/user/results?search_query=thehamtonerusa
@@fatalfacial I'm leaning towards the floor ghd... Space saver and closer to ground so stable considering price
Thanks, bro. Someone had to say it. I've been on the fence about pulling the trigger on one of these. But all you points are valid and were thoughts I've had too. I'm gonna think about it more, but agree with you.
For hyper extensions and roman chair sit ups, I just use a milk crate with padding (pillow) and anchor feet under the cross bar of my pull up/dip contraption. Big space saver and very effective.
It's my favorite piece. I use it every day at my gym, 25 sit-ups, 25 extensions and as many glute/ham raises as possible.
I’ve thought about getting rid of mine a few times because of the space it takes but I feel that doing hyper extensions have really helped with my total core development and helped with stabilization during squats and deadlifts. Plus you can do preacher curls.... for $700
Alright, I gotta sell my condo and get myself a garage. Nice set up.
I think the GHD is actually geared towards injury prevention and to improve your hamstring : quad strength ratio, not size gains (or much else, really).
Seems a very gimmicky invention as I've never seen one myself personal
You can get the same results from a good stretching program functional training from using a core stability ball and resistance bands less then £50 or $60
@@knightveg very gimmicky. I tried it a few times at my gym, just felt like I was wasting my time. May go back and try sit ups on it though as I had never seen nor considered it before this video.
It helps my lower back a lot. I squeeze at the top of the motion flexing my lower back and glutes at the same time. It is almost essential to getting my back ready for heavy squats or deads
fatdepressedveg knight
Body weight GHRs might not help you. But when you progressively overload using periodization along with weight plates, bands, or chains - they can add some serious size and balance to your physique. Deadlift variations don’t train all 3 heads of your hamstrings and most those alternatives he presented don’t allow you to progress pass body weight repetitions.
Good for sprinters
Totally feel you on this one. I fell victim to buying more than I really needed. Though I didn't buy anything as large as a GHD, most of my equipment that I don't use are much smaller items, to name one in particular, the TRX Trainer. Once I got my half rack, bars, weights, and bench, I obviously began using all those components. I haven't used the TRX in a very long time, I need to find someone to hand it off too, or sell it!
Thanks for the videos man. Keep up the good work.
Great points, thanks. This was helpful.
Thank you for making this video. My space to small for this GHD. I think I want one like it.
Very timely review for me. I have the box GHD on my list to buy for my home gym coming this spring.
awesome, hope it helps you
Yes I agree with your comments. Space is one of the disadvantages of this piece of equipment. I will go as far to say this could apply to other pieces too. I train in my garage too but i have no machines or rigs etc. I have a storage system from Rogue which holds my kettlebells, Bulgarian Bags, Deadballs, Steel Clubs, Mace and a portable Torsonator (Landmine), barbell and a few weight plates which takes up very little room.
By far best home gym ive ever seen
Valid points. I got ghd from Titan during the Holiday sale. Regret it since it takes up a lot of space n awkward to used. Wish this video came out sooner. All the videos on RUclips do push this product but never give the cons of having one.
Thanks duc, yeah just trying to start the conversation for people who have heard "great things" about the GHR. i do thingk this machine is helpful for people out there, And im also sure "Someone" out there benefits from all the good publicity the GHR is getting $$$
ruclips.net/user/results?search_query=thehamtonerusa
TheHamToner USA what the fuck is that?
nice hack ;)
Versions of the bench have been around since the 50s....as a snowboarder its strengthened my lower back in all positions of twists..movements are done slow and held for a 3sec count...
GHD is recommended by so many elite lifters, crossfitters, strongman competitors and Olympians who call it the holy grail of hamstring training. RDLs do nothing for me, my hammies are too flexible. GHDs make it hard to walk even after one set. My hamstrings are getting so much stronger. My deadlift is blowing up. Is it only because of the GHD, no, but it is one of the tools getting me to an elite level. Funnily enough, I've never seen anyone in a commercial gym using this machine nor the roman chair.
Being thinking of buying one to get that 6 pack always wanted. Does ghd build the 6pack ? Most people I see doing Ghd's already have the 6 pack
Informative video. I have been thinking of buying one of these for my home gym. Now, not so sure.
This has to be one of many great videos from you.. great personal information.. I know you have it already, but I like to see you do a titan monolift attachment used on your rogue rack.. and keep on your lifting log, I like hearing your thoughts on your lifts.. have a good day.. cheers
hey i appreciate that. ill see about the titan Monolift. of course my channel is a lifting log first and an equipment channel second.
Not Hating on the GHD in any way guys. it served me well for 3 years! I tried to be as informative as i can. Happy Lifting!
I've had mine for almost 2 years now; got it to rehab my QL and strengthen my calf/ham tie in. Toooootal space hog, had to move it into another room. You make valid points, I'd never thought about using it to up skwaats or deads.
is your dad or mom a doctor? you live in quite the neighborhood
Great video, thanks for your insight.
It looks like your squat is pretty quad dominant, this could be why you aren't getting the as much carry over as other people who are more hamstring reliant.
never thought of it that way, definitely people out there who were able to take more out of this machine than myself. thanks for the insight
Good logical / objective review.
Good points! I have been thinking about selling mine as well. Like you, I have limited space and would rather have stuff I use more frequently. What site do you use to sell your equipment? I use craigslist but, haven't had much luck lately. Thanks.
This video helped me decide, thanks.
Fantastic way to build lower back strength without worrying about injury
Great Post. I feel 100% the same way. Could not have said it better. I wanted one for a long time. Finally got it and realized all the same things you talk about. Sold it within a year.
thanks jeff. i too was quickly disenchanted.. but hey I hope it works wonders for some lucky lifter out there
Good points.
You show them on the video but don't mention them but nordic ham curls are also a great, cheap, easy alternative.
Nice review. Thank you.
Hey man, where did you get those Street Fighter posters ?
I honestly think the GHD is a very a "weakness" specific piece of equipment for powerlifters. For those that have weak glutes and hamstrings that struggles to break deadlifts off the ground without their erectors taking up the load/ people with lockout issues etc will benefit from this. The rest not so much lol.
How do you know if it is weak glute and ham
@@urdadshusband781 You know by recording you deadlifting and observing where your form is breaking under weight. Mine was off the floor my ass would "tuck under" and spinal erectors were taking the load. was precisely one of these people I referred to. GHD really fixed my deadlift off the floor. In fact my deadlift went from ~160kg to 200kg within about 3ish months as I was heavily restricted by weak glutes/hams. However my mate who didn't have weak glue/erector issues didn't benefit much at all.
You can also build the GHD/Reverse Hyper together. You can buy the GHD Roller Assembly & the Spud Reverse Hyper Strap from Rouge Fitness, and buy the GHD Pads from Titan Fitness. Also some additional hardware will be required from Home Depot. So a GHD/Reverse Hyper can be build together with about $350 and foot print is about 3'X3'. I went with this option to save money, due to limited space, and wanted to have both.
nas571 Any pics? Would like to see this.
I've always viewed this machine as a way to make your posterior chain bulletproof from injury-- it's the main reason why I want to invest in one. There's a reason olympic weightlifters use this machine alot as an accessory exercise for many decades. I don't think it was ever meant to be used as a way to increase your lifts or hypertrophy.
I think you can do the same exercise just use the barbell, leg roller or whatever to lock the ankles and put a foam pad under the shin. Just make sure the knee caps are not under stress. That's how i do it at home and it works. May be it is called Nordic hamstring curl?
I also think the GHR machine is not good for Hyperextensions. I assume this is true for most people, but my erector spinae are much stronger than my hams. Making the limiting muscle group for Hyperextensions hamstrings seems counter intuitive to me. esp with weight. I haven't spent much time on GHR, but I can hyperextend about 150lb+ on it. But on a hyperextension machine, I can hit 225lb+.
That being said, one of the main reasons I see for GHR is spinal decompressor, no? I assumed this was the reason why it became so popular. Obviously variations of the squat and deadlift are superior to this for gains, but I thought this was more for injury prevention. More squats and deadlifts means more spinal compression.
Though, I see your base is covered with the Inversion Table. I have one as well, and this video convinced me not to get a GHR machine haha Great content, thanks for the upload.
Got access to an Eliko GHD at the gym and I'm doing glute ham raises on it currently, personally thus far it really helps in feeling it in my hamstrings. But I would never spend the money to buy an Eliko myself. I'll give it a few months to see if it's worth getting some other brand ghd for my home gym or if I can get by with something like nordic hamstrings curls at home.
How'd it go?
I think it's sad that one has to practically apologize for voicing their opinion. Anytime you are critical of anything, you open yourself up to abuse. The truth is there are only so many hours in the day and your muscles and CNS can only handle a finite amount of volume. Because this is the case, you have to use the exercises that are the most optimal for your goals.
Hey, what inversion device do you have? I really want one but not sure which one is high quality
Nice video and thanks for sharing. I'm actually in the market for one at this very moment because my wife has a broken tailbone and it's best way for her to get her ab work in. It's a work around device for her and she isn't looking at it to increase her lifts. She still worships at the alter of the barbell for that.
Which 2 workouts would you recommend for glute specific training?
Great video Leo!
Wish you sold it to me! Def make some good points.
Brandon Campbell Diamond i would've let you have it, the calf gains were epic
I think the GHD is a good way to get in more hamstring volume throughout the week. The issue I have with Romanian deadlifts is that they are difficult to recover from. That said Nordic hamstring curls will do the same thing.
Nice critic helped out a lot
Loading the raise the a barbell at the bottom can allow you to progressive overload
I mainly use it to decompress my spine after heavy squats and deadlifts.
good vid man. I personally feel like regular hyperextensions have more carryover to the glutes and muscles I need to accessorize. Also once you start to get over 300lbs bw the ghr becomes more awkward and difficult as your relative strength can't keep up with the gainz very easily if your trying to do the true ghr movement where you come all the way up and go halfway down.
I'm hoping to buy the Titan Fitness version 369 I believe cost next year. I really need to improve my glutes/hams for my deadlifts.
Really good review!!! I was exactly wondering if it worth spending money on that...
The GHD machine originally was the "brainchild" of Dr. Michael Yessis. The Soviets had a gymnastics "horse"
with wall bar set-up that had long since "gone out of style" in American gyms. after being copied in some "unflattering ways"
Dr. Yessis came up with the "Yessis Machine".
It's a big piece of equipment for a specific movement
I just discovered your video on the Glute Ham Raise. I fabricated a setup attached to my power cable to do the same exercise safely. I have read this exercise is used for reducing hamstring injuries in athletes. I use it to enhance hamstring hypertrophy. Based on Delayed Onset Muscle Soreness, it appears to work the hamstring better than the traditional exercises used in bodybuilding. Thanks for the review.
I agree since that has been my experience too. Full top and bottom activation of leg biceps, which cannot be achieved any other way. I have never specialized on them the best way, which is to progressively overload them over time (stupid me... but I have to limit the systemic energy I spend), but since lower back injury in a car wreck and subsequent nerve damage, I need to build up my gastrocs, glutes and leg biceps, specifically, both for function and mass. Have you overloaded and progressed with the glute ham and seen significant gains?
I eventually want to get that sorinex roller that you showed in the video. It is unnecessarily expensive at $150 but I do miss leg curls. Strong agree on your GHD take here
Henry M awesom brotha, yeah ive been using the swiss ball but ima have to pull the trigger on the sorinex roller!
Henry M I know what you mean. Having a garage gym is great, but I do miss having the muscle specific machines at commercial gyms. Good mornings and Romanians are cool, but nothing beat a good old leg curl machine. I ended up fabricating a GH roller. It’s about 20-30 bucks worth of materials. Then only about an hour of cutting and welding. Im sure sorinex can spit them out faster than I ever could so the 120 is pretty steep considering it’s construction. Sorinex must have some sort of patent since nobody is making clones.
ADLT SWM Sorinex are bastards. I'm still pissed about how they ripped off Donnie Thompson. They should have worked with him fairly.
It looks pretty easy to DIY. A board and rollers? Though I won't blame you, I'd be too lazy to figure out how to put it together myself haha Beats spending $150, though.
You can get a cheaper Sorinex-type roller from New York Barbells and Perform Better.
Interesting video, cheers.
It sounds like your fitness goals have just redirected to not needing any specific emphasis on glute/ham development from such a bulky (in context of your gym) piece of equipment. At the end of the day, it is accessory work and in the three years you had it, you've likely developed great glute/ham activation to the point it is no longer a weak point and therefore unnecessary to keep around. I don't think it should ever be looked at as 'the answer' to unlocking a big squat or deadlift and seems to have little potential to market to the general public; the G/H raise isn't an exercise the general public can naturally do. The exercise just ran its course with you, maybe you'll revisit it and likely you'll find something else. Not sure why I'm clarifying your own video to you, haha.
Out of interest, have you ever tried a Nordic Curl and does it come easy to you?
Yes the GHD it designed to stabilize the posterior chain and works well for different people.... Yes it is meant for sport-specific populations. Also mock (adjective) jock... Pause.
So funny that the youtube algorithms randomly bought me to this two-year-old vid. Was checking out PR attachments. I had one of those when I first started my home gym many moons ago. Ended up being a T-Shirt holder until I got rid of it. Ironically, my lifts improved drastically after I stopped using it & all the other useless "fillers" I got for my HG.
Nice video. I was thinking of getting one recently but you confirmed some of the cons that I was worried about (space & overall bang for your buck). Think I will pass on it for now. Thanks.
Big mistake
Thanks man
Dumb question: Is there a difference between the GHD and a Roman Chair?
titan floor model stands right up against the wall. plus you can do a couple more exercises.
I agree with everything he said. I'm 49 and had never even heard of a GHD until crossfit came along. Plenty of 800lb deadlifts have been made without it. If you want bigger squats and deadlifts just do more/bigger squats and deadlifts.
Very informative thanks
Dope, busa ball looks legit for price
What do you think about floor hyperextensions and roman chair?
i think they're great, as a warmup and/or a finisher. with weights and bands
totally agree. This will not make you squat 600, only squatting will make you do that. But you have to do something to balance the abds -- so I do back extensions only for that purpose. Good video!
They make smaller versions that sit on the flood and don't take up much space. You can only do glute, ham raises though
I just bought a very heavy duty user GHD machine online today from a FB for sale site. It was posted for sale 12 hours before I went and looked at it, it was super sturdy and constructed of twice as heavy of gauge steel as the rogue GHD version. The guy was a long time crossfitter and in his early 40's and wanting more space in his garage, he listed it for $100.00 and said he wished he would have started it out at a higher price because he had nearly 20 people who expressed interest and many who wanted to look at later today, I was able to go look at it immediately, it was a 15 minute drive and it definitely took both of us to load it in my minivan. If the Lord is willing I think I'll try using it over the winter months and if I see good results I'll probably keep it, and if I don't see the results I'm hoping for I'll probably take it to one of the 3 local crossfits and see if I can sell it to one of them. I'm thankful to the Lord for it being so sturdy and the price being so buyer friendly.
You CANNOT beat 100 bux for a good one! You were truly lucky, man.
Love your videos man. I used to own a video production company. If you want, let me know and I'll teach you how to normalize your audio levels to the right level. Your video is very quiet and your music / dialgoue is not mixed . It's super easy once you learn how. Cheers
But was it any good for your glute development?
how do you keep your home garage gym so clean?! My garage gym gets so dusty and I am constantly cleaning. Any tips?
Giannina Orozco use it more often and clean regularly, get yourself an air purifier and use it from time to time.
i think a flatbed glute machine is a much better piece of kit. this unit with the half dome appears to encourage momentum swings back up to upright rather than engaging all the necessary body parts. Plus it takes up less space
Prx performance is making a ghd hyperextension that folds up against the wall.
Couldn't you get the same effect as doing leg curls? It looks like the same movement just difference of moving torso vs lower legs but still hits the hams.
the GHD, like the reverse hyper, is going to be hit or miss for people. Appreciate your experience. Nothing nails my hams in the same way, and add to the fact that I can do bodyweight reverse hypers, back extensions, and crunches, and it'll continue to find a place in my gym. I actually use mine 4+ times a week, plus my wife uses it, so for me its a great investment of space. Side note, pretty sure Westside is who nailed the GHD and pushed its use. Since they sit back and rely on the hips so much for their squats, it makes perfect sense that this is a great compliment.
I have a GHR Machine and I do GHR, Ab work, Reverse Hypers (yup) and Back Extensions. I'm using it for both volume work to assist my DL and for injury prevention for my lower back. So far, it worked great for me, definitely a ''must'' for any serious lifter (keyword here is ''serious''). If you're just looking to be ''beach ready'' you can just do pushups/chins and you'll be fine.
Jul ZT hey yes i agree with your points. Its for the serious lifter but not every lifter needs a ghr to be serious
No one ''needs'' any piece of equipment, if you wanna push it to the extreme, you could do without a barbell.
For people who have a history of lower back injury and where money and space aren't an issue, I think it's a great option. I see it more as a luxury than a must for most people. Back extensions have been a life safer for me.
i prefer the GHD for situps. you get a better stretch and contraction. health and fitness not always about how much you can lift on a particular day
The only people I know who purchased a GHD were buying it for their back problems.
All the people who were disappointed with it bought it for alternative exercises.
The Roman Chair was the predecessor to the Glute Ham Raise. I use to use the Roman chair at the gym often because I could not fit one in my home. The other problem was that it hut my knees, because it just had not enough padding like the GHD set up.
Arnold even states the Roman Chair sit-up was part of his ab routine back in the 1970s
ruclips.net/video/Z4RFBW5CZ4g/видео.html
Woah sick gym man
The GHD was popularized by the powerlifting community. It's supposed to be one of those tools that help you accumulate volume for assistance work, and for those powerlifters who were stuck at 500lbs squat and needed a different stimulus. Same with the reverse hyperextension. Great tools.....if you are chasing totals. You are right though, for general health and just being beach body ready they are unnecessary, and things like kettlebell swings will provide better training economy.
The GHR was borne out of necessity from the powerlifting community which until recently was a niche group. But with the advent of crossfit in the early 2000's you could easily find "soccer moms" and retirees doing Glute ham raises in gyms and garages throughout the world.
Your right the GHR and RH might be better for people who are chasing totals. I stopped chasing numbers years ago when i realized that i have one body. and hey, KBS are awesome (:
Thank you.
How much did you sell it for I’m looking to sell mine I really never use it I have the rogue one too
Can you do a video on your inversion table?
Great video. Not gonna but one bow
Why is it that everyone in the video is using it wrong?
The floor version is much harder and cheaper...lol works the hamstrings wayyyy harder
Got my titan fitness GHD for 300 shipped and have no issues with it except for the paint.
haha yeah thats why I emphasized < 300$. way back when the only ghd for that price range was a dinky white Yukon. i had one it was a PIA to use.
Titan products generally have a shitty paint job but that never bothered me, the products do their job.
Great video...do you have a reverse hyper machine?
Hey Matt, i "did" have a reverse hyper machine
Leo Pando did you sell that too due to being under utilized?
Matt Dokken ill post a video a about it matt