1. For Time:
50 back squats 95/75
50 GHD sit ups
50 back squats 75/55
50 back extensions
50 back squats 55/35
50 GHD sit ups
2. Rowing -
10x200m :30 rest between sets.
The glute-ham raise (GHR) is one of the most popular posterior chain exercises in the lifting world, and for good reason. The GHR effectively strengthens the hamstrings at both the knee and hip joint by working its two primary functions, knee flexion and hip extension, simultaneously.
Being a closed-kinetic chain movement, however, the GHR is far more than just a hamstring isolation exercise. It also works the glutes, lower back, even the calves. In terms of training economy, it's literally a one-stop shop for a better backside.
Check out these benefits.
• If it's hypertrophy you're after, GHRs are superior to traditional leg curls because they work more muscles and put greater emphasis on the eccentric component of knee flexion.
• From an injury prevention standpoint, they're great for preventing hamstring strains and ACL injuries, particularly in women.
• For performance enhancement, strength coaches have long used the GHR to improve sprinting speed and jumping capability. They've also proven to translate well to other lower body gym lifts. Fact is, many of the world's best powerlifters regularly include the GHR as a staple in their programming due to its strong carryover to the squat and deadlift.
• It puts relatively little stress on the lower back since there are minimal shearing forces involved. This makes it a viable way for people with back issues – who may not be able to do exercises like deadlifts and Romanian deadlifts – to train the posterior chain in a safe manner. It can also be used as a great accessory exercise for people who squat and deadlift regularly as a way to deload the spine while still achieving a good training effect.
No comments:
Post a Comment