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  1. Jack Rusher is offline
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    Posted On:
    11/03/2008 1:23pm


     Style: ti da shuai na

    --
    Hell yeah! Hell no!

    Reverse Hyper vs Glute-Ham Raise

    For reference, reverse hyper:

    YouTube - PB reverse hyper

    GHR:

    http://www.youtube.com/watch?v=EYUg1zMg6CQ

    Any of you guys tried both and developed opinions about them? I'm considering building some kind of rig to add reverse hypers to my ab/lower back routine.

    Thanks in advance.
    “Most people do not do, but take refuge in theory and talk, thinking that they will become good in this way” -- Aristotle, Nicomachean Ethics, II.4
  2. Kentucky Fried Chokin is offline
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    Portrait of a BJJer as a Young Man

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    Posted On:
    11/03/2008 1:28pm

    Join us... or die
     Style: BJJ

    --
    Hell yeah! Hell no!
    I know a strongman competitor that swears by the reverse hyper. I myself, don't like machines much and there are hardly any gyms that have them anyway, so I just stick this the ham raise.

    The problem with the ham raise, is that it's such a hard exercise you usually have to assist yourself up.
  3. TheRuss is offline
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    is badder than you

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    Posted On:
    11/03/2008 2:09pm

    Join us... or die
     Style: None

    --
    Hell yeah! Hell no!
    Yeah, I've never had access to a reverse hyper machine. I'd have loved to try it, though.

    You ever considered straight-leg deadlifts?
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.
  4. Jack Rusher is offline
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    Posted On:
    11/03/2008 3:44pm


     Style: ti da shuai na

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Razamataz
    The problem with the ham raise, is that it's such a hard exercise you usually have to assist yourself up
    I don't have such a hard time with them, probably because deadlifts have given me a fairly strong posterior chain.

    Quote Originally Posted by TheRuss
    You ever considered straight-leg deadlifts?
    I d03s th3m. I've been looking to diversify my lower back routine because the conditioning program at Alliance NYC has a huge emphasis on abs without an equivalent focus on lower back, which worries me from a balance perspective.
    “Most people do not do, but take refuge in theory and talk, thinking that they will become good in this way” -- Aristotle, Nicomachean Ethics, II.4
  5. Yohan is offline

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    Posted On:
    11/03/2008 4:18pm


     Style: JKD

    --
    Hell yeah! Hell no!
    i've done them both - we have 3 RH machines at the fitness gyms. I try to alternate between GHR's and RH's for my posterior chain. They are both fine exercises. The reverse hypers are actually kinda harder than the GHR's when you get up to your full weight and do them properly. It's supposed to be a great exercise for running. I personally do the reverse hypers with one leg in instead of two.
  6. Teh El Macho is offline
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    Posted On:
    11/03/2008 7:17pm

    supporting member
     Style: creonte on hiatus

    --
    Hell yeah! Hell no!
    Lou Simmons swears by reverse hypers and, indeed, he attributes to them a fast recovery he experienced from a herniated disk (something about the movement that gets the disks to move in a manner that accelerates healing.)

    -- edit --

    I've never had access to them, but I've used ham raises instead. For pple that have trouble with them, just work with a limited range of motion, increasing it little by little.

    Or go all the way assisting yourself with a resistance band or a cable machine. I can't use youtube from work, but I'll see if I can find some vids about these options when I get home.
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

    My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.

    New To Weight Training? Get the StrongLifts 5x5 program and Rippetoe's "Starting Strength, 2nd Ed". Wanna build muscle/gain weight? Check this article. My review on Tactical Nutrition here.

    t-nation - Dissecting the deadlift. Anatomy and Muscle Balancing Videos.

    The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
  7. Teh El Macho is offline
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    Posted On:
    11/03/2008 9:50pm

    supporting member
     Style: creonte on hiatus

    --
    Hell yeah! Hell no!
    Ahhh, I found them.

    In this one, the lady in the video is controlling the eccentric, and upon failure, just let's herself rebound back with a push up.

    YouTube - glute ham raise female volleyball athlete post chain

    And this video shows how to do them with the assistance of resistance bands and cables:

    YouTube - POOR MAN'S GLUTE HAM RAISE: BEGINNER'S EXERCISES

    And this dude made his own GHR station:

    YouTube - Home made glute ham raise
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

    My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.

    New To Weight Training? Get the StrongLifts 5x5 program and Rippetoe's "Starting Strength, 2nd Ed". Wanna build muscle/gain weight? Check this article. My review on Tactical Nutrition here.

    t-nation - Dissecting the deadlift. Anatomy and Muscle Balancing Videos.

    The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
  8. Kentucky Fried Chokin is offline
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    Posted On:
    11/03/2008 11:20pm

    Join us... or die
     Style: BJJ

    --
    Hell yeah! Hell no!
    My main problem with the ham raise is that the only place I can do it is on one of those sit up boards that has a bar at the top so everytime I get to end of a rep I almost sodomize myself.
  9. Tactical Nut. is offline

    Tactical Nutrition, LLC

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    Posted On:
    11/11/2008 2:38pm

    Business Class Supporting Membersupporting member
     http://www.tacticalnutrition.net/ Style: BJJ

    --
    Hell yeah! Hell no!
    I bought both of them a while back and am a big fan of each of them. When I went to purchase, the guys at Elite FTS actually recommended the GHR more strongly which surprised me, but it is a very versatile machine (GHR's, Back Raises, Abs, etc).

    I try to use both a few times each week, the GHR for contractile strength and the Reverse Hyper for pre-hab and stretch as much as strength. Now that BJJ is my primary focus and not powerlifting I get more use out of the reverse hyper as I like how it decompresses my lower back.

    Like any machine / exercise, in time I found that I adapted to them and they played less of a roll in my training...but they are always present one way or another.
    FIGHT HARDER! FIGHT LONGER!
    http://www.tacticalnutrition.net
  10. Bullwhip is offline

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    Posted On:
    11/22/2008 7:21pm


     Style: Mixed

    --
    Hell yeah! Hell no!
    That's some lucky guy holding that girl, while she does Glute Ham Raises. I wonder what is going through his mind.

    Also TE Macho, my chiropractor told me a few times to do situps and not hypers for herniated disk. I trust your opinion more though.
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