New Video: The Greatness of the Glute-Ham Raise
Archive post from 4/10/23
It’s bulky, fairly uncommon in a conventional gym, and really only does one thing well, but it’s worth knowing about the glute-ham raise (GHR) if you have the access and the strength to to use it. Correctly performed, the GHR is one of the best ways to strengthen the posterior chain muscles of the hamstrings, glutes, and back. We’ve seen good effect from training it with the Craftsbury GRP rowers in lower body strength, torso connection, and even reducing low back pain.
The unassisted GHR is an advanced exercise. My approach with the GRP rowers last fall and winter was beginning with the Nordic hamstring curl (NHC), and then the band-assisted GHR, to gradually build up the strength for unassisted full reps with good technique. Now in spring season, the athletes choose which they want to do based on their own preferences and available equipment. When they’re on the road and don’t have access to a GHR, the NHC suffices for maintaining glute-hamstring strength and eccentric control.
Both the GHR and the NHC emphasize hamstring muscle action through knee flexion. The hamstrings are a two-joint muscle, acting both to flex the knee and extend the hip. When rowing, they mostly just extend the hip, so hamstring strength in knee flexion (especially eccentric) is undertrained without strength training to fill this gap.
Key technique pointers:
Adjust the foot plate so that the knees sit at the bottom of the pad. This will facilitate the upright torso posture at the top position of each rep without sliding downwards off the pad.
Lower under control, keeping a straight line from knee to hip to shoulder, until the knees are fully extended and the lifter is approximately parallel to the floor. Avoid bending the torso further forward than this parallel bottom position.
Initiate the lifting phase with the hamstrings. I find it helpful to place my hands on my hamstrings as a tactile cue. Avoid swinging the shoulders or extending the back.
We started everyone on the GRP with the NHC for 3-4 sets of 3-5 reps, beginning with a 2-second lowering phase on the first week, then a 3-second lowering phase on the second week, then a 4-second lowering phase on the third week. This is crucial to learn how to keep tension in the hamstrings, control pelvic positioning, and avoid arching the back to shift the load away from the hamstrings. This gradual introduction also helps get through the high hamstring soreness that usually results from these exercises. Then use the band-assisted GHR for 2-4 sets of 6-10 reps. The band is at its maximum stretch point at the bottom position of the exercise, where the lifter receives the most help to reverse the lowering phase into the lifting phase.
A bridge between the intermediate band-assisted GHR and the advanced unassisted GHR is to do a few unassisted reps and then add the band to complete the set band-assisted. For example, do two unassisted reps and then eight band-assisted reps for a total of 10 reps. Gradually invert the ratio until you’re doing all unassisted reps for 2-4 sets of 6-10 reps. The GHR and NHC are not exactly hip hinge exercises, because the hips stay extended and don’t hinge, but I often use them like one in a strength training program for their similar emphasis on the posterior chain muscles.