glute-ham-raise

[aim-high]

hey well im on the 2nd phasse of vjb and i have to do glute ham raises 3x15

but the problm is, i cant do them they are 2 hard i can get dwn about 1/4 and then i just fall on to my hANDs and then once im on the ground i have to use my arms to bring myself back up to the top.

what can i do insted of these? or do i have to do them?

please some one help i need to know real soon

[redsoxfan15]

Originally Posted by aim-high

hey well im on the 2nd phasse of vjb and i have to do glute ham raises 3x15

but the problm is, i cant do them they are 2 hard i can get dwn about 1/4 and then i just fall on to my hANDs and then once im on the ground i have to use my arms to bring myself back up to the top.

what can i do insted of these? or do i have to do them?

please some one help i need to know real soon

yes those are very hard even elite athletes have trouble with them.

[SkyHigh]

try to do it while not hurting yourself

[rangerid]

Originally Posted by aim-high

hey well im on the 2nd phasse of vjb and i have to do glute ham raises 3x15

but the problm is, i cant do them they are 2 hard i can get dwn about 1/4 and then i just fall on to my hANDs and then once im on the ground i have to use my arms to bring myself back up to the top.

what can i do insted of these? or do i have to do them?

please some one help i need to know real soon

Same here! i posted a thread on this earlier and i still cant do them.

I am having almost the exact same problem. but i can go down for like a couple of inches before i fall. but i still have trouble coming up without my hands.

i use my hands to come up about 3/4 and then i use my legs

[vancouverboy]

my gym doesnt have a glute ham machine so instead I found a great replacement exercise. use the exact same motion on a 45 degree roman chair, while holding a dumbell or plate in your hands. I cant remember where I got this from but it works well.

hope this helps.

[aim-high]

soooo what do i do insted???????????

[ryano3]

Originally Posted by aim-high

soooo what do i do insted???????????

yes glute ham raise is very hard,if u cant do them properly,then dont do em at all.
google up watever vancourver boy said.

[rangerid]

i dont think that if you cant do them completely, you shouldnt stop doing them completely. use your hands more and eventually you will get strong enough

[redsoxfan15]

Originally Posted by rangerid

i dont think that if you cant do them completely, you shouldnt stop doing them completely. use your hands more and eventually you will get strong enough

thats an idea or work up through hyper extensions or exercise the muscles used in the exercise till your streong enough.

[jaydubc2m]

Originally Posted by redsoxfan15

thats an idea or work up through hyper extensions or exercise the muscles used in the exercise till your streong enough.

years ago when I first started training I couldn't do more than one chin up. I just did them every day doing single reps until I had done 20. If I could do more than 1 I would. A week later I could do a set of 7, two weeks later I could do a set of 11. A month later I could pump out a set of 16. If you find it hard to do them you could try doing them every day (just up to 20) until your body adapts and then just use them in your program as required. To this day I still love chin ups, although I now do pull ups (underhand grip) and use a weight belt with 100 pounds for single reps.