Exercises You Should Be Doing: Natural Glute Ham Raise

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Things have been crazy busy at CP the past few days with Eric out of town (READ: I’ve totally been rocking the techno in his absence), and I wasn’t really planning on blogging about anything in particular when I got home tonight. To be honest, I wasn’t even planning on doing anything other than answering a few e-mails and watching this week’s episode of It’s Always Sunny in Philadelphia.

However, much to my chagrin, my conscious just wouldn’t allow me to go to bed without posting something. I mean, I told myself that once I switched over from the Herald to my own site, that I would be more consistent. Besides, the show doesn’t start for another 25 minutes anyways………

What Is It: Natural Glute Ham Raise

What Does It Do: Natural glute ham raises are a fantastic exercise, that unlike the leg curl (which I absolutely despise, and think you’re a complete tool if you even try to defend it), trains the glutes and both functions of the hamstrings simultaneously (i.e, knee flexion/hip extension). What’s more, this version serves as an excellent alternative for those trainees that don’t have access to a glute ham raise machine in their commercial gym.

NEWSFLASH: Does your gym have this piece of equipment????????????????????

If so, then you’re in luck——you’ve got yourself a glute ham raise machine, bitch! No, seriously, that’s what it is. Yeah, you can stop doing sit-ups on it now. Dude, stop it. Don’t make me turn this car around, cause I’ll do it. I’LL DO IT DAMMIT!!!!!!

Key Coaching Cues: in the video above, I use the knee pads from a lat pulldown machine to hold myself down. However, some other options include having someone hold your feet, or just hooking your ankles underneath a dumbbell rack (or anything similar).

From there, I simply lower yourself as slowly as you can until you reach the floor. At all times, keep your lower back arched and chin tucked. If needed, provide yourself a little “boost” at the bottom to propel yourself back to the starting position, making sure to fire those hips through at the end (squeeze those glutes!). Really, are those grunting noises necessary? Dude, why do you have to make everything into some sort of sexual innuendo? Jesus, I can’t take you anywhere.

Note: Just a quick reminder that Leigh Peele has re-opened registration for her Body by Eats program. I briefly reviewed it a few weeks ago, and while I may not agree with Leigh on a few things (namely organics, but that’s just being nitpicky), I think it’s a fantastic resource. Particularly for anyone who struggles with trying to figure out what the hell they should be eating given their goals. I mean, I’d eat sawdust if it meant getting my deadlift up to 600 lbs. HARDCORE PARKOUR!!!!!!

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Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

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