Alternative Exercises

[Slayer]

I have been following this routine that calls for reverse hypers or glute ham raises, but I don't have the benches to do them.

For the glute ham raises I have been taking a waited barbell, padding the bar, and putting my legs under it. But I can't even get one without an assist. I try to do negatives, but I find that tough too. Should I keep struggling with this exercise or is there something I can do in place of it until I build enough strength to do a few.

Also, what can I do instead of the revers hypers? We have a regular hyper bench. Will doing them be good enough?

 

[jcp2]

Pullthroughs, Dimmel Deadlifts, SLDLS, GM's, 45 degree back raises, they are basically posterior chain exercises, you can do anything that hits the area.

 

[Sleazy]

Here is some info on how to do them without equipment that I found. Haven't tried it personally but it may be worth a shot:

Glute/ham raises can be done using your couch at home by sliding your feet all the way back into the portion where the backrest meets the bottom of the portion you sit in thereby locking your feet in putting you in the same position as a real glute/ham machine, with a comfy rest for your knees. Home gym junkies give this a shot if your couch works for this (not all will). Alternatively you can put a pillow or cushion on the floor for your knees, and have a training partner hold your ankles, or lock feet using a loaded barbell (with 10 lb plates so its not too high), or do the same using a padded bench.

 

[blackbeard]

Pullthroughs, Dimmel Deadlifts, SLDLS, GM's, 45 degree back raises, they are basically posterior chain exercises, you can do anything that hits the area.

that pretty much sums it up..rotate trough them every 3-5 weeks or change the resistance by adding chains or bands and you should stay fresh

 

[GymLift]

For the glute ham raises...But I can't even get one without an assist...Should I keep struggling with this exercise

I think you should. I couldn't do even 1 GHR a month ago. Doing much better now.

 

[Slayer]

I think you should. I couldn't do even 1 GHR a month ago. Doing much better now.

Yea,,,,,just because I can't do it, it makes me want to keep trying. I am going to work in the exercises recomended above, but I am going to keep trying the GHRs.

 

[blackbeard]

I think you should. I couldn't do even 1 GHR a month ago. Doing much better now.

I agree with the reasoning but everything i have read from EFS and WSB about all these "homemade" GHR makes it seem to be a waste of time..all these basically simulate is a manual leg curl but make te exercise much harder..you cannot hit the proper muscles without a toeplate

i really think you would be better off doing something else..just my opinion

 

[Blown_SC]

45deg. hyper's have really helped my deadlift... highly suggest them.

 

[Tryn2]

Maybe Im a dumbfuck...whats a dimmel deadlift ?

 

[Blown_SC]

Maybe Im a dumbfuck...whats a dimmel deadlift ?

Dimel Deadlifts: use a shoulder-width stance and grab the bar with your hands outside your legs. First stand up with your back straight and arched. Maintain this position and drop the bar to just below knee level by squatting down. Quickly return to the top. Do 15-20 reps for 2 sets. These can be done up to 4 days a week, but only for 2 weeks at the most. These are named after my dear friend Matt Dimel. They pushed his 820 squat, which was stalled for over a year, to 1010 in 16 months. The same exercise raised Steve Wilson's deadlift to his all-time best of 865.

From Louie...

 

[Slayer]

Dimel Deadlifts: use a shoulder-width stance and grab the bar with your hands outside your legs. First stand up with your back straight and arched. Maintain this position and drop the bar to just below knee level by squatting down. Quickly return to the top. Do 15-20 reps for 2 sets. These can be done up to 4 days a week, but only for 2 weeks at the most. These are named after my dear friend Matt Dimel. They pushed his 820 squat, which was stalled for over a year, to 1010 in 16 months. The same exercise raised Steve Wilson's deadlift to his all-time best of 865.

From Louie...

I have a video of a Dimmel that I could email if you want to pm me. I forgot where I got it so don't have a link.

Blown SC,,,,,is the difference between a dimmel and a keystone that in the dimmel you bend your knees more?

 

[Tryn2]

Post the vid if you find it......

 

[Slayer]

Post the vid if you find it......

I have the vid saved on my computer. I can't upload it here. If I find the site where I got it I'll post the link.

 

[Blown_SC]

Blown SC,,,,,is the difference between a dimmel and a keystone that in the dimmel you bend your knees more?

I don't know much about Keystone's, but from what I know it's pretty close to a Dimel... with alot of hamstring prestretcing, you push your stomach and ass out, and then lower the BB to your knees keeping it close to your knees as possible, then back up... maybe Blackbeard or PB has more to offer?

 

[pullinbig]

I agree with the reasoning but everything i have read from EFS and WSB about all these "homemade" GHR makes it seem to be a waste of time..all these basically simulate is a manual leg curl but make te exercise much harder..you cannot hit the proper muscles without a toeplate

i really think you would be better off doing something else..just my opinion

so put your feet against the wall. =0l

 

[blackbeard]

so put your feet against the wall. =0l

fuggin wiseass

 

[pullinbig]

fuggin wiseass

thats a wiseass in your atavar sho nuff. dayam!!!!!!!!!!!!!!!!!!!!!!!!

 

[blackbeard]

thats a wiseass in your atavar sho nuff. dayam!!!!!!!!!!!!!!!!!!!!!!!!

too bad we cant have bigger avis here maybe like 300x300 thats be a reall good view

 

[pullinbig]

thats incredible, its mesmerizing. you found my weak spot.