I can't believe T-rag actually had something interesting regarding Glute Ham Raises.
T-rag recently published an article by Ben Bruno called "The Glute-Ham Raise from A to Z" in which he listed the benefits of doing teh GHR exercise:
- 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.
GHRs work more muscles so they may help with Hypertrophy. I love that argument. I'm not being sarcastic. I've been arguing with the owner of my gym about how GHRs are better than Leg Curls (note: I'm not saying GHRs are awesome but they ARE better than leg curls) and I've been told repeatedly about how hypertrophy in teh hammies is induced by the leg curl. But, if GHRs work more muscles then they will provide greater hypertrophy. Since I'm speaking to a hardcore bodybuilder….this argument is a winner.
Injury proofing: that is also great. I did not know women specifically suffer from ACL injuries though.
I don't like the strength corelation Ben uses because it's anecdotal evidence. If the GHR is good it is because it works on the Hip Drive. That is what his argument should have states. Stronger Hip Drive = Bigger Deadlift = Bigger Squat = Stronger Hip Drive
Good points, IMO.
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