What's up guys? Jake Hutton from Fitness Culture. Today we're going to be talking
about our favorite accessory non-barbell movement for your lower body, and that
movement is going to be the glute ham raise. This is a great accessory movement
that's gonna really help your power lift. So today what we're gonna do is go over
our favorite glute ham raise variations to give you guys some ideas so you can
spice up your training a little bit. Alright, the first thing we're gonna go
over is a proper glute ham raise, before we get into the progression. So try to
focus on pushing your hips through, and the best way to do that is
to try to think about squeezing your glutes the entire time. If you crack at
the hips then your glutes are no longer gonna have tension.
So you're gonna squeeze your glutes, push your hips through.
Stop right here parallel, and then you're gonna come back up. And try to maintain your hips.
Now that we've gone over proper form on this movement, we're gonna go over all the
variations that we like to use, and really this is gonna be a progression.
So the first one's gonna be an eccentric only glute ham raise. What we're gonna
do here, an eight-count eccentric. So what he's gonna do,
squeeze his glutes and he's gonna start going... one, two, three, going out four, five,
six, seven, eight. And then he's just going to break at the hips and help himself up,
just like that. Alright guys, next variation is gonna be an eccentric
loaded glute ham raise. So what we're gonna do here is grab some weight.
You can go really, really heavy on these if you have a heavy ball. So we're gonna
show you what it looks like right here. You're gonna hold this at your chest.
Let's go four count lower, yeah, one, two, three, four, drop the ball.
Explode back up. There you go, good. So the next variation is gonna be your
standard glute ham raise. And basically go as heavy as possible.
So you're just gonna hold the weight at your chest, squeeze your glutes, press
through. A way to change this up though, for guys that still don't have the glute
ham raise, and if you want to skip through the full range of motion loaded the
entire time, is gonna be a reverse band-assisted glute ham raise. So if you have
someone to work with, you can really attach it to anything
behind you, but with a partner you're gonna put it on just like a backpack.
Obviously the band is just going to add more tension where it's the hardest, so
it works the strength curve of the movement perfectly.
Less tension at the top. This makes it so you can even work with your
partner. I can come to here, and if Brody is a little bit stronger, like no band tension
at the top, and just helps him a little bit at the bottom.
Alright guys, the next step in the
progression, and this is probably my favorite variation because it works so
well with strength curve of the glute ham raise, is gonna be a band resisted.
It makes it so there's going to be tension obviously
at the top right here, you lose tension a little bit at the top, and
having a band is gonna keep tension on those hamstrings. So it's gonna be a
little bit easier at the bottom where it's the hardest, and as you go through the
range of motion where it gets easier, the band adds more tension and gets harder.
So it's basically the perfect way to weight this movement. Alright, from there
I'm just going to complete a glute ham raise with good form.
So notice I have tension the entire time, I'm still maintaining
tension because the band is still pulling forward.
Alright guys, our last variation, I wouldn't say it's really a ton more difficult
than the band is, depending on how heavy your band is, this works nicely because
you can add a ton of load to the eccentric and then basically by placing
the weight in a different position, it's gonna lighten the load on the way back up.
Grab a plate, plate locked out overhead, and then from there you're
gonna control it down, drop the plate to your chest, and then come back up.
Alright guys, those are our favorite glute ham raise variations. I hope that you enjoyed
the content and that you can use this in your training or maybe use it to help
your athletes, give you some new ideas. In the comments, please let me know what you
think about the content, like it, and then give me some suggestions on stuff that
you want us to go over in the future. I appreciate you tuning in.Thank you.