cena exercise

[StanZoLOL]

Squatting 506lbs for reps easily there. 2x25kg, 2x20kg, 1x15kg per side.

[Coach is Back!]

i can pull 500 for a single but i still cant do a single rep of the glute ham raises

are rdls the same as sldl ?

But you can probably do damn near the entire stack on leg curls (not being a dick by any means)..right? If you can't do a single rep on GH raise it's usually one of two things 1. you're doing the movement improperly (there are a couple of ways to do this) and 2. You have a weak link in your posterior chain.

We're not designed to move in isolation (single joint) but rather in multi-joint and in multi-plains. If you're pulling a 500 deadlift chances are you're pulling with your hips and back which usually means you're not recruiting your hamstrings making it more hip dominant than knee dominant. Make sense?

When you have a weak link in your posterior chain (hamstrings, glutes, low back) it can create all kinds of problems, injury speaking not to mention doing a relatively simple bodyweight exercise such as GH raise. Your weak link is your hamstrings and should be worked simultaneously with glutes and low back.

The difference between RDL and 1RDL's is bi-lateral and uni-lateral (or open chain and closed chain) I prefer 1RDL's simply to balance strengths from one leg to the other. Since we don't walk two legs at a time (unless you hop everywhere) it only makes sense.

If you bodybuild and do isolation make sure you pair it with something thats multi-joint eg: Leg extensions/Single leg squat, leg curls/GH raise or 1RDL.  

[wes]

Reverse Hypers fixed my fucked up back bigtime....not 100% but much better.

We have a nice plate loaded unit at my gym.

Highly recommended exercise if you have back isues or not.

[SilverSpoon]

Coach, most gyms do not have a glute-ham.
When I get enough dough, I will be adding one to my basement, but don't you think if one is squatting/deadlifting/doing 45 degree hypers seriously and consistently, that their hamstrings will be strong???
I've used a glute-ham, and needed to be taught which muscles to recruit (including pushing off with your toes a bit against the plate), and then it all made sense.
But, I don't think a glute ham is essential to overall knee health.

[Coach is Back!]

Coach, most gyms do not have a glute-ham.
When I get enough dough, I will be adding one to my basement, but don't you think if one is squatting/deadlifting/doing 45 degree hypers seriously and consistently, that their hamstrings will be strong???
I've used a glute-ham, and needed to be taught which muscles to recruit (including pushing off with your toes a bit against the plate), and then it all made sense.
But, I don't think a glute ham is essential to overall knee health.

To be clear, I never intended to mean that GH raise were essential for overall knee health but rather a strong posterior chain. As far as DL and squats being enough for strong hamstrings, not IMO. It's true the deeper you go the more hamstring recruitment there is but as far as I'm concerned you lose it at the top of the lift. The problem is most people who follow this philosophy are quad dominant and thats usually where problems are.

You're right, you probably won't find one in a commercial gym but you can do the RDL's and variations.

[hardgainerj]

The Coach whats your take on De Franco, Tate, and Ripptoe?

[SilverSpoon]

To be clear, I never intended to mean that GH raise were essential for overall knee health but rather a strong posterior chain. As far as DL and squats being enough for strong hamstrings, not IMO. It's true the deeper you go the more hamstring recruitment there is but as far as I'm concerned you lose it at the top of the lift. The problem is most people who follow this philosophy are quad dominant and thats usually where problems are.

Coach, one thing that I don't like in the S&C community that has arisen in the last 15 years are terms like "quad dominant".  For many many years there was only squats, hyperextensions, leg curls and leg extensions for overall hip/leg development, and you know what?  Some of the most versatile, not overly fat, impressive lifters came from that era.  There was no such thing as a glute ham raise 30 years ago, and they were not found in Division I strength rooms 20 years ago, or even when I graduated in '98.  

I have never seen an athlete who was hamstring dominant, to be honest.  Whether their sport was cycling, tennis, football, baseball, field hockey, etc.

[Coach is Back!]

The Coach whats your take on De Franco, Tate, and Ripptoe?

All great trainers but Tate is more business than anything now. Defranco has been gimmicky with some of the circus tricks he's been doing. I've met him several times. Awesome gym tho.

[hardgainerj]

All great trainers but Tate is more business than anything now.

is he still working with CF?

[Coach is Back!]

Coach, one thing that I don't like in the S&C community that has arisen in the last 15 years are terms like "quad dominant".  For many many years there was only squats, hyperextensions, leg curls and leg extensions for overall hip/leg development, and you know what?  Some of the most versatile, not overly fat, impressive lifters came from that era.  There was no such thing as a glute ham raise 30 years ago, and they were not found in Division I strength rooms 20 years ago, or even when I graduated in '98.  

I have never seen an athlete who was hamstring dominant, to be honest.  Whether their sport was cycling, tennis, football, baseball, field hockey, etc.

That was 30 years ago this is now. It used to be that most training was bodybuilding driven but they still had the main lifts. Today, it's almost just the opposite. Bodybuilding is now starting to incorporate "functional" exercises in their programs. People have taken notice of what the S&C community has done in the way of research. To the best of my knowledge bodybuilding training hasn't changed all that much at least in the 37 years I've been involved.

[Coach is Back!]

is he still working with CF?

Who? Rippetoe or Tate?

[wes]

That was 30 years ago this is now. It used to be that most training was bodybuilding driven but they still had the main lifts. Today, it's almost just the opposite. Bodybuilding is now starting to incorporate "functional" exercises in their programs. People have taken notice of what the S&C community has done in the way of research. To the best of my knowledge bodybuilding training hasn't changed all that much at least in the 37 years I've been involved.

I just can`t get into all that stuff......I guess I`m to old school to start using rubber bands and wobble boards and bosu balls and shit like that.

I don`t think Arnold used them! 

Sorry Joe,you`re a great guy,great bodybuilder,and great trainer,but I can`t get my head wrapped around this new shit.

[Coach is Back!]

I just can`t get into all that stuff......I guess I`m to old school to start using rubber bands and wobble boards and bosu balls and shit like that.

I don`t think Arnold used them! 

Sorry Joe,you`re a great guy,great bodybuilder,and great trainer,but I can`t get my head wrapped around this new shit.

I hate wobble and bosu balls. Thats not what I meant by "functional".

[hardgainerj]

Who? Rippetoe or Tate?

tate i read rippetoe had a fallout

[QuakerOats]

But you can probably do damn near the entire stack on leg curls (not being a dick by any means)..right? If you can't do a single rep on GH raise it's usually one of two things 1. you're doing the movement improperly (there are a couple of ways to do this) and 2. You have a weak link in your posterior chain.

We're not designed to move in isolation (single joint) but rather in multi-joint and in multi-plains. If you're pulling a 500 deadlift chances are you're pulling with your hips and back which usually means you're not recruiting your hamstrings making it more hip dominant than knee dominant. Make sense?

When you have a weak link in your posterior chain (hamstrings, glutes, low back) it can create all kinds of problems, injury speaking not to mention doing a relatively simple bodyweight exercise such as GH raise. Your weak link is your hamstrings and should be worked simultaneously with glutes and low back.

The difference between RDL and 1RDL's is bi-lateral and uni-lateral (or open chain and closed chain) I prefer 1RDL's simply to balance strengths from one leg to the other. Since we don't walk two legs at a time (unless you hop everywhere) it only makes sense.

If you bodybuild and do isolation make sure you pair it with something thats multi-joint eg: Leg extensions/Single leg squat, leg curls/GH raise or 1RDL.  

yep its the old Louie Simmons theory on why a lift stalls, because of a weak muscle group.

[wes]

I hate wobble and bosu balls. Thats not what I meant by "functional".

OK,then I still like you! 

[flinstones1]

To be clear, I never intended to mean that GH raise were essential for overall knee health but rather a strong posterior chain. As far as DL and squats being enough for strong hamstrings, not IMO. It's true the deeper you go the more hamstring recruitment there is but as far as I'm concerned you lose it at the top of the lift. The problem is most people who follow this philosophy are quad dominant and thats usually where problems are.

You're right, you probably won't find one in a commercial gym but you can do the RDL's and variations.

I agree it's a great piece of equipment for athletes..developed by the soviet union actually

[QuakerOats]

its very telling how almost 100 percent of commercial gyms dont have a GHR machine but almost every sports team gym whether its high school, college or pro has at least 5 of them, GHR and reverse hyper are two of the greatest most beneficial machines ever made.

[Colossus_1986]

its very telling how almost 100 percent of commercial gyms dont have a GHR machine but almost every sports team gym whether its high school, college or pro has at least 5 of them, GHR and reverse hyper are two of the greatest most beneficial machines ever made.

always like that.

in a sports team gym you'll find more stability balls, kettle-bells, elastics, etc.

the average gym won't carry that. I can't remember the last time someone complained at my gym
for not finding the GHR machine. not sayings its not a good machine, but shit that ppl wont use,
is not worth buying.

Kettle Bells are starting to become a common thing tho. ppl aren't too savvy on all the types of machines out there...
it's hard enough for them to remember to re-rack weights and bring a towel... 

[QuakerOats]

always like that.

in a sports team gym you'll find more stability balls, kettle-bells, elastics, etc.

the average gym won't carry that. I can't remember the last time someone complained at my gym
for not finding the GHR machine. not sayings its not a good machine, but shit that ppl wont use,
is not worth buying.

Kettle Bells are starting to become a common thing tho. ppl aren't too savvy on all the types of machines out there...
it's hard enough for them to remember to re-rack weights and bring a towel... 

problem is most gym staff these days are lazy, they sign people up and then give them free reigh of the gym without showing them how to lift, how to use machines, how to rack weights, how to manuever dumbbells, gym etiquette, etc., all they care about is the $$$$$.

[wes]

Dave`s right,we have two GHR and a great reverses hyper machine..............I train on St. Lawrence U campus.......only gym in town.

[R.A.M.]

must have missed him at my gym (Red's)....oh well

[QuakerOats]

Dave`s right,we have two GHR and a great reverses hyper machine..............I train on St. Lawrence U campus.......only gym in town.

our local high school gym has 5 GHRs and 2 reverse hypers, also 10 power racks and 2 deadlift platforms.

[Coach is Back!]

always like that.

in a sports team gym you'll find more stability balls, kettle-bells, elastics, etc.

the average gym won't carry that. I can't remember the last time someone complained at my gym
for not finding the GHR machine. not sayings its not a good machine, but shit that ppl wont use,
is not worth buying.

Kettle Bells are starting to become a common thing tho. ppl aren't too savvy on all the types of machines out there...
it's hard enough for them to remember to re-rack weights and bring a towel... 

The problem is the general public and regular fitness trainers wouldn't know what it was let alone know how to use it. This is also the reason why smaller gyms with good trainers that have knowledge of this equipment make more money per sq ft than the average commercial gym and their clients get better results.

[Coach is Back!]

our local high school gym has 5 GHRs and 2 reverse hypers, also 10 power racks and 2 deadlift platforms.

Thats awesome for a high school. The mid-west takes pride in their sports and athletes. I have to fight to get a fucking medicine ball at our school. The other school I coach at is a public school and when I put in a requisition for anything It takes weeks or over a month to even get a response and the answer is usually "no"