This one of the most highly recommended movements for powerlifters who desire to boost their lifts. The focus is on the hamstring. This sort of isolation movement is not common in CF, but would add a potent variant to your arsenal - and who wouldn't benefit from stronger hams? Use it in your warm up, if nothing else.
http://www.elitefts.com/documents/glute_ham_raise.htm#
How to do a standard GHR
"To do a GHR, you'll start with your body in a horizontal position on the bench with your toes pushed into the toe plate. Your knees will be set two inches behind the pad and your back will be rounded with your chin tucked. You then push your knees into the pad and curl your body up with your hamstrings while keeping the back rounded. As you approach the top position, squeeze your glutes to finish in a vertical position."
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