GHR Thoughts

I think very few people can do GHR properly regardless of the setup.
One of the problems I think with incorporating it is how to regress it.

Here’s how we can regress the GHR on the 45 degree hyper. I think you have to start here when you’re getting someone into this for the first time. The only other option is like catching someone on the down if you are using a legit GHR.
You set up in the 45 degree hyper with the pad below your hips. Feet on on the platform, and knees driven into the pad just like GHR. You control forward, and the pad catches you @ the 45 degrees. You drive back to the bent-knee position the same way you would in a GHR.

Other issues….
1) I don’t think it should ever be a main lift. It would be a secondary lift or something in the accessory work.
2) Some of the more challenged guys or wimpier lifters stick with the 45 degree hyper version. I’ve seen people not progress out of that technique, but they are still getting good work.

The biggest key to the GHR from my point of view is that VERY few people can do the entire move with the glutes engaged the whole time. This is an example of posterior pelvic tilting, not a posterior pelvic tilt. Not doing this would involve leading with lumbar extension to get back up or decelerate down. This destroys spines in my opinion and deloads the active core.

I am rarely video inclined, but maybe next week, we’ll film this.

  • June 2, 2010

Leave a Reply 2 comments

Lou Sherman Reply

Charlie,

Would it be absurd to consider simply elevating the front end of a GHR when initially working on the movement with someone? I ask this for two reasons, one being the fact that it puts it on a similar angle to a 45-degree back raise/hyper, and the other being that my gym (in one of those true peculiarities) has a GHR from Elite FTS, but it never added the 45-degree hyper. I can already perform GHR’s with integrity, but I have recently begun having friends accompany me to train, and they will certainly nee to jump in on the easy end of the continuum when GHR’s are even ready to enter into the mix.

And while the dynamics of the movement aren’t entirely identical, do you feel that something like slideboard leg curls (or even working on the eccentric portion of the slideboard leg curl or single leg curl) can be a decent entry level movement in terms of active posterior pelvic tilting while executing simultaneous knee flexion?

Charlie Reply

Lou – Raising the GHR would do the same thing in decreasing challenge, and I probably would like that better as there is a larger range available for the knee to move in and out of flexion.

Anecdotally, slideboard leg curls don’t come anywhere near the challenge to keep a stable pelvis, but if you pull plates on the board, the posterior chain is quite challenged.

As much as I love using the word absurd, I can’t do it here.
Good call, Lou.

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