wide stance arched back gm's

[jcp2]

Holy shit, my hams glutes and groin hurt like never before from this exercise. If any of you guys are doing gm's and wondering where is all the glute ham stimulation you here about get real wide and arch that back. This may be possibly the best squat assistance exercise i have found to date, at least it seems that way by the feel. I knew i was going to be in for trouble when my warmups were really working the hams, lol.

 

[blackbeard]

cool...theyll help the dead too..ive been doing them after squats for 5 rep sets

 

[jcp2]

cool...theyll help the dead too..ive been doing them after squats for 5 rep sets

Yeah it was my first time doing them like this, i did 135x5 225x5 275x5 and 315x5. Wasn't real heavy but i felt them. I probaby have a 365x3-5 in me right now and could probably hit 405 for 1 or 2. I am going to be working the shit out of these from now on. They will be done after my DE box workouts.

 

[SemperFi 0321]

How wide are you talking? And when you say arched back, do you mean for the whole movement? Is your back straight at the top, or do you stay arched? I do them after squats, and I feel them, but I think I feel more in my lower back. Maybe I'm not wide enough and not arched enough. Fill me in here.

Semper Fi

 

[pullinbig]

if you not feeling gms in the hams then you doing something wrong. an arch is necessary to hit the hams. if you back is rounding any at all it dumps it on tre lumbar area and this is not good, less you doing rounded back gms for a reason. try some gm squats. bend at the waste like you doing a gm then squat.

 

[jcp2]

How wide are you talking? And when you say arched back, do you mean for the whole movement? Is your back straight at the top, or do you stay arched? I do them after squats, and I feel them, but I think I feel more in my lower back. Maybe I'm not wide enough and not arched enough. Fill me in here.

Semper Fi

As wide as power rack lets me go, quite wider than shoulder width.

 

[Mudge]

Where do you guys rest the bar? I can't bring it very low on my back at all, so I end up resting it between my traps and the base of my neck. I keep my head up to hold it in place and of course help keep my back in position.

I am loving GMs but dont go very wide ATM.

 

[DADAWG]

Where do you guys rest the bar? I can't bring it very low on my back at all, so I end up resting it between my traps and the base of my neck. I keep my head up to hold it in place and of course help keep my back in position.

I am loving GMs but dont go very wide ATM.

where you rest the bar is just a matter of personnal preference imo but the higher on the neck you rest it the less weight it takes due to the leverage factor

 

[Mr. dB]

Where do you guys rest the bar? I can't bring it very low on my back at all, so I end up resting it between my traps and the base of my neck. I keep my head up to hold it in place and of course help keep my back in position.

I am loving GMs but dont go very wide ATM.

I like to find the groove between my traps and rear delts. For me that's the same bar position as for squats.

 

[Mudge]

I like to find the groove between my traps and rear delts. For me that's the same bar position as for squats.

I will try it next week, I almost did this week but I dont know if I can hold it there reliably As it is I have to have at least 225 on the bar just to get it there.

where you rest the bar is just a matter of personnal preference imo but the higher on the neck you rest it the less weight it takes due to the leverage factor

Making me look weaker Plus I'd rather have it on my back and not my neck, even though I hold it ok with my head kept up.

 

[RJ]

Are GMs better to be done on Leg day or Back day??

 

[syko]

id say leg day

 

[blackbeard]

Are GMs better to be done on Leg day or Back day??

depnds on your routine i do them on leg day because deads/back is a long enough workout for me..they will benefit both lifts

 

[RJ]

depnds on your routine i do them on leg day because deads/back is a long enough workout for me..they will benefit both lifts

Thanks. I would actually be doing them as an alternate on weeks that I don't pull deads.

 

[Mudge]

Are GMs better to be done on Leg day or Back day??

I do all my rowing on back day, and my SLDL/GM work on leg day, but that is just how I do it.

 

[blackbeard]

Thanks. I would actually be doing them as an alternate on weeks that I don't pull deads.

that sounds like a perfect fit then..ive toyed that idea around as well..maybe ill give it a whirl one of these days!!!

 

[AssItch]

Thanks. I would actually be doing them as an alternate on weeks that I don't pull deads.

Sounds great, in fact, I'm going to start doing it like that too.

Starting today, since this is my week for rack pulls rather than full deads.