Connect
To Top


Improving Your Glute/Ham Raise


Q: I really suck at the glute/ham raise. Any tips on how I can improve my performance?

A: Because the hamstrings primarily contain fast-twitch muscles, they will respond well to eccentric overload. Here’s how to do it. At the bottom position of the glute-ham raise hold a dumbbell close to your chest; then pull yourself to the top position of the exercise in the conventional manner. Extend the dumbbell in front of you, and slowly return to the bottom position, keeping the dumbbell as parallel to the floor as possible. The glute/ham exercise is difficult enough without any additional resistance, so you may have to start this training method by using pink plastic dumbbells.

By changing the leverages during glute/ham raises, you increase the resistance during the eccentric portion—which is important because, as I mentioned, the hamstrings are primarily fast-twitch muscle fiber.

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com.  IM

 

 

You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • Lets Build Those Shoulders

    This unorthodox shoulder program will wake up your delts to become bigger, stronger, and healthier than ever.   Shoulders are tricky. One...

    Cindy MamOctober 11, 2018
  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Get Squad Strong with These 10 Simple Steps

    If you think a runner’s “high” is something that feels good, you should feel the endorphins release after a set of...

    Cindy MamAugust 13, 2018
  • How To Build Monster-Sized Forearms

    Q: One of my goals is to build monster-sized forearms because I almost always wear polo shirts that stop at my...

    Cindy MamAugust 6, 2018
  • Massive Triceps SuperSet

    If you want truly massive arms, you must prioritize your triceps training. After all, the triceps comprise two-thirds of the mass...

    Cindy MamJuly 26, 2018
  • Six Pack Abs Workout with Sonny Brown

    As a society we are obsessed with what goes on in the midsections of others—from beer bellies to washboards, kegs to...

    Cindy MamJuly 23, 2018
  • Get A Good Workout with Mike Rashid

    Muscle sensation Mike Rashid, whose motto is “Train Your Mind as Hard as You Train Your Body,” explains his shoulder massifier step...

    Cindy MamJuly 16, 2018
  • Full Chest Workout

    All chest workouts are not created equal. For a complete program, you need to attack the pecs from a variety of...

    Cindy MamJuly 5, 2018
  • Tips: On How To Get Two Inches On Your Arm In 12 Weeks

    Training the arms can be broken primarily into triceps training and biceps training. We’ll start with the triceps because they are...

    Cindy MamJune 28, 2018