Wed Jun 23, 2010 3:51 am
Glute-Ham raises with swiss ball and stall bars.
I can't remember if you guys got to throwing down for some GHR's. Honestly, $500 and one person can use them at a time. Basically they are limited to warm-up and cool down function then.
One of my recent workouts included GHR's but I don't have access to one at the gym unless I do a drop-in somewhere.
To note, I have played around with moving the Parallel-Bars as far as out as possible with the rails and it fits my legs. Bare in mind, this is not going to work for probably anyone over 5 1/2 feet tall. I have short legs at just above 5'+ tall (just a bit shorter than Russ) but I can't imagine this method working for Rog or Andreas.
This is good for glute-ham/roman chair situps and hip/back extension. It's difficult for GHR (not a lot of padding with sting mats).
It's also really important to layer the PB rail your hips lay on with a sting mat. One is ok, but I'm sure 2 would be better. I tried hanging them over the rear rail but they just slip off. Wear socks and that will provide a little protection.
Anyways, I hooked my feet in the lower rails of a stall bar and used a swiss ball. The bigger the ball, the easier.
You could easily build out a 3-4 section stall bar area and get a bunch of swiss balls. It only took me a few minutes to get used to.
Another sub is doing them Floor Glute-Ham raises with someone sitting on your ankles or anchoring your ankles somehow. You can put 2 panel mats on each side of you to allow your fingertips to assist you down.
As well, I just posted this mainly because it's a great use for a set of stall bars and I know you have some woodworkers to make them with materials in less the cost of one GHR.
As well, there is a whole bunch of conditioning exercises for stall bars besides a lot of flexibility drills I recently learned. Apparently there are scores of these that we basically went over recently.
And they are awesome to train Flags on, better than PB bases.
One of my recent workouts included GHR's but I don't have access to one at the gym unless I do a drop-in somewhere.
To note, I have played around with moving the Parallel-Bars as far as out as possible with the rails and it fits my legs. Bare in mind, this is not going to work for probably anyone over 5 1/2 feet tall. I have short legs at just above 5'+ tall (just a bit shorter than Russ) but I can't imagine this method working for Rog or Andreas.
This is good for glute-ham/roman chair situps and hip/back extension. It's difficult for GHR (not a lot of padding with sting mats).
It's also really important to layer the PB rail your hips lay on with a sting mat. One is ok, but I'm sure 2 would be better. I tried hanging them over the rear rail but they just slip off. Wear socks and that will provide a little protection.
Anyways, I hooked my feet in the lower rails of a stall bar and used a swiss ball. The bigger the ball, the easier.
You could easily build out a 3-4 section stall bar area and get a bunch of swiss balls. It only took me a few minutes to get used to.
Another sub is doing them Floor Glute-Ham raises with someone sitting on your ankles or anchoring your ankles somehow. You can put 2 panel mats on each side of you to allow your fingertips to assist you down.
As well, I just posted this mainly because it's a great use for a set of stall bars and I know you have some woodworkers to make them with materials in less the cost of one GHR.
As well, there is a whole bunch of conditioning exercises for stall bars besides a lot of flexibility drills I recently learned. Apparently there are scores of these that we basically went over recently.
And they are awesome to train Flags on, better than PB bases.