Glute Ham Raise for Stability & Strong Legs (The Right Way)

Sam is taking us through how to do the Glute-Ham Raise Today along with a number of regressions, progressions, and even what to do if you don't have a GHR in your own gym!
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0:00 introduction
0:26 Set-up
3:06 What not to do
3:35 What to do
4:30 Regression #1
5:23 Regression #2
5:58 Progression #1
6:55 Progression #2
7:50 What to do if you don't have a GHR
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[@BasementBrandon]

Solid video for one of my favorite exercises. . I remember when we used to train at SCSP and I saw you doing some GHRs and thinking to myself, "Sam should go work for EliteFTS and make a video on this."

[@ResistanceQuest]

I appreciate that he said, "the reason is... " instead of "the reason is BECAUSE." instant like

[@sonstiges513]

Nope. 1:50

[@LeeH3nson]

I heard dave mentioned elevating the back once, that was a killer too! I love these style of videos you guys have been doing, rdl vs sldl, this ghr etc

[@xraydelta100]

Thorough, clear demo and instruction, thanks for the video. 100 per cent.

[@prescottosegie]

Thanks for the info on glute ham raise I appreciate it💯💪🏾😎

[@luisishere6160]

Thank you for uploading my request, great content 🙏🏽

[@greghill158]

Interesting. I used to keep my knees low like that but it seemed like it was hard on my knees so I thought I was doing it wrong. I moved the foot pad forward one slot so my knees were closer to the top of the pad, which made it way more difficult (I went from 10-12 reps being not too hard to 5 being super difficult). This was really helpful, thanks!

[@SchuyFit]

Money! I definitely want to make it a focus to become a total badass at the glute ham raise. Total badass move.

[@brianhickey5949]

Amen to the strong hamstrings - and if you have ever had a hamstring injury, you will want to avoid it again :)

[@cayenne767]

Preach!

[@helmutkrusemann9194]

I agree 100%, elitefts equipment is by far the best on the market. I bought the 45 degree back extension last year and this machine is a tank, solid, best quality and not expensive at all for what you get. Thank you Sam and elitefts. I would appreciate a video how to do reverse hypers without hurting the back and spine like Brain Carrol mentioned in the last video regarding back health. Thank you

[@bmstylee]

I would love one but floor space in my garage is at rpe 10. I must say say your chambered football bar is a shoulder saver.

[@JoeyCentral]

This machine is why I switched gyms to my current one. Sadly, everyone I see using it is pretty much doing it wrong and the worst are the dudes who use it as a reverse crunch machine. That REALLY draws my ire! Definitely my favorite hamstring exercise.

[@danmckinney7196]

Use the pulldown machine, set the knee pad so you can put feet under it and knees on the pad where you sit, go down and use your hands to push back up off the floor for assistance...👍

[@BluegillGreg]

Great exercises and vid, thanks. I went from unassisted GHRs when the gym was open to doing Nordics at home with a band across the J Cups of a squat rack. This allowed progression by first by lowering the band so the assistance came in later and at less tension, and later by replacing the band with a skinnier one. A cue that helps me keep the posterior chain fully engaged from the toes to the occipital insertion is to begin with a fully upright neutral head and neck but with the gaze focused on a point just beyond where my eyes will be at the end of the movement. I keep this gaze fixed by letting my eyes roll towards the top of their orbits as I descend. This keeps my cervical spine from giving in to gravity. To keep the head from tilting chest-wards on the way up, I let the gaze rise as I ascend.

[@benjaminrobertgraham524]

Definitely one of my favourite exercises of all time. I also hate it.

[@jeremyendicott8181]

When are you guys getting the primal bells back in stock?

[@xxjoecxx]

What to do if you don’t have a GHR... Buy one from Elite FTS duhhh 🤣😎

[@mikeanthony5206]

If you work out alone maybe an ab bench could work..? Either the simple ones that stay on the floor or the ones you wrap your legs in for crunches. They already have the supports for your feet and depending on the bench maybe you could find a way to wedge your feet the opposite way... maybe. If those supports are adjustable even better!

[@cayenne767]

Thank you for another excellent tutorial, Sam! May I suggest that the next time you have the athlete demoing the exercise NOT wear black clothes, as it makes it a bit difficult to see the movement against the GHR machine’s black padding :)

[@eliteftsofficial]

noted! thanks for the feedback!

[@cayenne767]

@@eliteftsofficial thank you for making real equipment. I love my bands!!

[@clintbissonnette3433]

Is it bad that why heels come off the foot plate when raising torso.

[@gmontenegro9711]

Is it stupid to use a short barbell in front of you for assistance? I’m started this exercise and I use a barbell to take some load off.

[@bacawaka2813]

Can you put the knees on the pad, instead of under to make it more difficult?

[@eliteftsofficial]

Thanks for the question. You absolutely can, this is just the baseline for the exercise.

[@derekcastorena1823]

Can we get one for the reverse hyper?

[@eliteftsofficial]

Absolutely Derek. Thanks for the feedback.

[@getpumped87]

@@eliteftsofficial Especially if we can get Nic Bronkall involved? He seems to have a lot of ideas and opinions on spine health

[@Applefanatic1000]

@@eliteftsofficial I’d love to see an in-depth one on reverse hypers. Such a useful tool but it is often underutilized because there isn’t a ton of information regarding proper execution of the movement.

[@nogoogle6349]

That guy kind of looks like Sean Strickland the famous UFC fighter.

[@Xplora213]

I preferred to allow the core to bend, getting the whole posterior chain to fire. These versions seem more like an easier Nordic curl and I don’t need to buy a whole GHR machine for that. Would be great to see some more videos on different uses for the GHR machine too.