Best Exercise to Strengthen Your Hamstrings | Glute-Ham Raise (GHR)
The glute-ham raising should be consisted of in your program on a regular basis if you desire to build as well as strengthen your hamstrings while raising your deadlifts and squats.
The glute-ham raising is frequently disregarded as well as overlooked when it comes to educating the hamstrings and developing the posterior chain.
When specifically educating the hamstrings, it is vital to do so by loading at both the hip as well as knee joint, and the glute-ham raising (GHR) enables you to do both within a solitary workout. This makes it a fantastic posterior chain developer and a motion that we really feel need to be consisted of in your training on a regular basis.
A big factor a great deal of people do not utilize these in their training is that they are difficult! If you’ve been ignoring your posterior chain, especially. So we’ve assembled a listing of our preferred glute pork raise (GHR) variants to construct your hamstrings and develop your posterior chain.
Find out the best ways to master the glute-ham raising using the progressions and also variations. We’ve set them up as a progression so you could start with the first one and development to the following variation once you feel comfortable and also certain you could finish the associates with ideal form.
GHR Variations/ Progression
( 0:59) 1. Eccentric Only
( 1:22) 2. Eccentric Loaded
( 1:41) 3. Routine GHR – Band Assisted if needed
( 2:01) 4. Band Resisted
( 3:31) 5. Eccentric Load Overhead– Concentric Load at Chest
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