THE GLUTE HAM RAISE (GHR)
The GHR is a unique tool to train the posterior chain (helpful in protecting against knee injuries) through multiple exercises including:
- Nordic Lowers / Hamstring Curls
- Back Extensions
- Glute Raises
- Full GHR
- SL & Pertubated Derivatives
Setup so when legs are straight, hips are just over the end of the machine.
Fold forward to start.
Use glutes to raise to horizontal.
Then bend knees to reach top position.
Since it's tricky to load this exercise maximally, it tends to be utilised as an accessory exercise.
Normal set & reps ranges are:
- 2-3 sets
- 6-15 reps or timed
- Tempo can also be programmed to effect adaptation & sports specificity.