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Old 05-26-2010, 04:53 PM   #11
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What are GHR's?
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Old 05-26-2010, 06:01 PM   #12
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Glute-Ham Raise

This demonstrates it with a Barbell.


http://www.kvusa.com/wl/floorghr.htm
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Old 05-26-2010, 06:17 PM   #13
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i am a member of a powerlifting club here in Norway, and the feedback at my squat form is good.

chains are great, but think my problem is a weak lower back and gluteus medius, because of the cramps i get after a hard leg workout.

my numbers arent that good, doing 5x250lb.

been training BB for a while and just started powerlifting for year ++ ago, and the squat 6 months ago. the progression is missing.
know that the leg press and squat arent equally matched but pretty enoying pressing 750lb leg press, and 260 squat even though im practically new to squating.


will be doing partials and boxed squats + core + gluteus activation exercises. see if i can ramp up the wheight.

GHR..."i could only dream if my gym had one of those"
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Old 05-26-2010, 06:39 PM   #14
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Your form must be fairly good if your glutes are sore, likely sitting back into the squat.

What's been said here is pretty good advice also.

I know I'm being repetitive, but I think the best way to get your squat up is to just keep squatting and performing its variations: pause squats, low box squats, and front squats are my favorite variations and my favorite assistance exercises are good mornings, sumo deadlifts, SDLs, leg adductions with bands, and weighted sit-ups.

If you have a good team and are at 260 after a short period of training, I think you just need to give your body some time to get used to the movement and you will be surprised at how much your numbers go up.

Also, don't sweat the discrepancy between leg press and squat. All leg presses are not created equal, weights vary from machine to machine, and many people can leg press a ridiculous amount of weight yet shrivel under the bar.

Good luck dude.
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Old 05-26-2010, 07:47 PM   #15
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Quote:
Originally Posted by BendtheBar View Post
I wish I could do GHR.
Me too, I do negatives haha

My vote would be to forget the Leg press even exists.. Remember your squat is not a quad dominate movement, drive from your heels, and happy squatting my friend!
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Old 05-26-2010, 10:15 PM   #16
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Originally Posted by Marc View Post
My vote would be to forget the Leg press even exists.. Remember your squat is not a quad dominate movement, drive from your heels, and happy squatting my friend!
Amen to that.
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Old 05-27-2010, 12:42 AM   #17
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Quote:
Originally Posted by styrkecoach View Post
i am a member of a powerlifting club here in Norway, and the feedback at my squat form is good.

chains are great, but think my problem is a weak lower back and gluteus medius, because of the cramps i get after a hard leg workout.

my numbers arent that good, doing 5x250lb.

been training BB for a while and just started powerlifting for year ++ ago, and the squat 6 months ago. the progression is missing.
know that the leg press and squat arent equally matched but pretty enoying pressing 750lb leg press, and 260 squat even though im practically new to squating.


will be doing partials and boxed squats + core + gluteus activation exercises. see if i can ramp up the wheight.

GHR..."i could only dream if my gym had one of those"
Welcome to the forum and greeting from sweden nabour! And good luck with those squats!
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Old 05-27-2010, 03:12 AM   #18
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Quote:
Originally Posted by big_swede View Post
Welcome to the forum and greeting from sweden nabour! And good luck with those squats!
greetings big swede.
was in stockholm last week, visiting powerzite store, bought about 300kg eleiko competition weights, shoes, kettlebells, accesories etc for the powerlifting club.

propably post a training log on my leg workouts for the next 6 week or so.
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Old 05-27-2010, 12:54 PM   #19
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Best things are probably Deadlifts and partials. Other than that, keep practicing your form and add weight as you are able.
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Old 05-28-2010, 02:20 AM   #20
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wow just saw GHR's. Will definitely be putting them in after squatting, they look great.
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