The glute ham raise: Advice needed

[Quagmire911]

My squat has been stuck in the range of 100kgx3 for far too long. I am pretty sure hamstrings are the culprit. They have always seemed to give me trouble. It is time I was rid of this problem.

Now I may or may not be able to do hypers, my gym isn't very great on the equipment side of things. I'll try and devise a ghetto setup, barring that I am looking into GHR's which can be done ghetto style quite easily:

http://www.kvusa.com/wl/floorghr.htm

However the problem is that I can't actually do one GHR. What are the advanced guys experiences here? Is this a notoriously hard exercise to accomplish? In the article above he does them assisted using his arms to help him, this is one option.

Another option I have is using a hamstring machine (gasp!) in the gym, I think I remember Alex saying this would be alright for assistance exercises, but if that is the case then it was long ago and I now unsure of it. So what would be better if hypers are out in your opinion? Assisted GHR's or the ham machine?

I'm currently going to be doing:

SLDL 3x5/Sumo deadlift 3x3
Squats 2x8-10
>GHR/Hyper/Ham machine 2x8-10
Pullups 3x...
Abs 2x10-15

Any input is appreciated...

Quagmire

 

[spesmilitis]

Both hamstring machine and floor-GHR is decent in my opinion. Only elite athletes can do FGHR's without hands, I can't do one. Push off with your finger tips (don't push the ground with your whole hands) the second you feel that you don't need your hands anymore, explode up, don't just go up slowly.

Also is good to keep thrusting your hips over, try to smooth out the bend between your legs and abdomen.

 

[Kerpal]

Use your hands to help you... I started out that way and I can do them without hands now, and I definitely don't consider myself to be an elite athlete. Took a few months though, and that's one exercise that always makes me sore as hell. I also use the method in the link you posted.

 

[Quagmire911]

Thanks for the input guys.

I'll give them a shot. Tryed them out with my brother tonight and they were killer.

Quagmire

 

[mrRuckus]

Like always, the negative is easier and builds strength so do slow negatives.

I built up from being able to do 0 to able to do 12+ with a little weight by cheating the positive and doing negatives relatively slowly.

Same as pullups.




And do pullthroughs for glute/ham strength.

 

[Quagmire911]

Like always, the negative is easier and builds strength so do slow negatives.

I built up from being able to do 0 to able to do 12+ with a little weight by cheating the positive and doing negatives relatively slowly.

Same as pullups.




And do pullthroughs for glute/ham strength.

Thanks for the input. One seems a long way off...

 

[WesCottII]

I'd just like to throw in swiss ball hamstring curls, if thats any help, really made my hams stronger, after a few sessions.