Glute Ham Raise Questions

[Wesley1985]

Hello,

Got a few questions about this exercise i did this last monday on a lat pull down machine my question is about the lowering part if lower myself and when i am about to go up hold it for like 5 a 10 sec every rep what will that do for me? Getting more strength than just doing normal GHR or does it give me better tendon strength.

Another question i heard it can increase my Deadlift en Squat numbers? by how much will it increase my numbers in like 6 weeks if im a first timer with ghr. My Deadlift 1 rep max now is 140kg.

Thanks in advance for all the answers.

Greets Wesley

[AlexX]

Hello,

Got a few questions about this exercise i did this last money on a lat pull down machine my question is about the lowering part if lower myself and when i am about to go up hold it for like 5 a 10 sec every rep what will that do for me? Getting more strength than just doing normal GHR or does it give me better tendon strength.

It'll require more strength to do.

Another question i heard it can increase my Deadlift en Squat numbers? by how much will it increase my numbers in like 6 weeks if im a first timer with ghr. My Deadlift 1 rep max now is 140kg.

Thanks in advance for all the answers.

Greets Wesley

This highly depends on your anatomy, hamstring strength and weather it is a weak point for you or not. Even if you had all that information it would still be very hard to predict any specific numbers.

[Alexander Moreen]

I don't understand the first question. What does a lat pulldown machine have to do with a glute ham raise?

[Wesley1985]

Like i said i did ghr on lat pull down machine because we don't have a GHR machine where i workout.

[Joshua Naterman]

That's cool, I do mine on the decline bench press. There is no way to predict your numbers increase, or even if there will be one. If you get to where you can actually do true GHR and NLC you will almost certainly pull 2.5-3x BW at least, if your grip can handle that. If you are attached to lift numbers you will always be handicapped in terms of maximizing athletic performance. The only numbers that should matter are vert inches, broad jump feet and inches, and sprint times. For upper body and core hammer toss, overhead kettlebell or medicine ball toss, and shot put length will be your best indicators of actual usable athletic power that can be measured in concrete numbers. Hang power cleans and hang power snatches are also very good indicators. You can't do these effectively without decent technique and the technique hinges upon balanced strength, stability, and mobility across and between all joints involved. Obviously that was beyond what you asked for, but I figured I would put that out there. Track and field events, along with high catch O lifts, are the best readily accessible measures of power in existence currently.

Squat is harder to tell because squat is almost always done wrong from a biomechanical standpoint. SLS will have more impact on squats.

[Wesley1985]

That's cool, I do mine on the decline bench press. There is no way to predict your numbers increase, or even if there will be one. If you get to where you can actually do true GHR and NLC you will almost certainly pull 2.5-3x BW at least, if your grip can handle that. If you are attached to lift numbers you will always be handicapped in terms of maximizing athletic performance. The only numbers that should matter are vert inches, broad jump feet and inches, and sprint times. For upper body and core hammer toss, overhead kettlebell or medicine ball toss, and shot put length will be your best indicators of actual usable athletic power that can be measured in concrete numbers. Hang power cleans and hang power snatches are also very good indicators. You can't do these effectively without decent technique and the technique hinges upon balanced strength, stability, and mobility across and between all joints involved. Obviously that was beyond what you asked for, but I figured I would put that out there. Track and field events, along with high catch O lifts, are the best readily accessible measures of power in existence currently.

Squat is harder to tell because squat is almost always done wrong from a biomechanical standpoint. SLS will have more impact on squats.

Thanks for all the information i weight 58kg so when i deadlift 145kg that will be already 2.5x bw but with GHR on lat machine im still doing it assisted also my hamstrings are still killing me from the monday workout.

Greets Wesley

[Aaron Griffin]

If you get to where you can actually do true GHR and NLC

I don't mean to derail the discussion here, but I don't understand the difference between the GHR and NLC. Does the NLC hinge only at the knees while the GHR hinges at the waist?

[AlexX]

If you get to where you can actually do true GHR and NLC

I don't mean to derail the discussion here, but I don't understand the difference between the GHR and NLC. Does the NLC hinge only at the knees while the GHR hinges at the waist?

NLC hinges only at the knee while GHRs are suppose to be knees and waist a lot of people use the GHR and NLC interchangeably though.

[Coach Sommer]

... a lot of people use the GHR and NLC interchangeably though ...

People may use them interchangably, however these are distinct and separate exercises; each with their own distinct training effect. Review BtGB and the Companion DVDs more carefully to see the clear differences between the two elements.

Yours in Fitness,

Coach Sommer