Glute ham raise/ reverse hyper/ hyperextension

[Burkhard Macht]

Can anyone tell me the effects on the body of those machines and how they differ?
I'm planning to to something against my back pain and to get a stronger lower back and a better hamstring. Thanks for Your help!! :)

[Ryan Bakke]

reverse hyper hits the erectors in a way nothing else will and will drive more blood into the area that you thought possible....get ready to lie on the floor for a while after doing some high rep sets! Reverse Hyper also opens up the sacrum and decompresses lumbar discs helping to heal any disc issues.

Glute ham raise is a must have if you want serious hamstring strength. Done correctly this movement will add serious poundage to all your lifts. The glute ham bench is very versatile as well and will allow you to perform a slew of various low back, hamstring and abdominal work on it.

I own elitefts version of both and I wouldnt change a thing!

[Brandon Campbell]

:YT:

dude he is ryan freaking bakke, just do what he says and buy both of the items he listed.

if you dont he might come and eat you to increase his strength! I heard ryan preys on people with low back weaknesses:eek:

[Burkhard Macht]

reverse hyper hits the erectors in a way nothing else will and will drive more blood into the area that you thought possible....get ready to lie on the floor for a while after doing some high rep sets! Reverse Hyper also opens up the sacrum and decompresses lumbar discs helping to heal any disc issues.

Glute ham raise is a must have if you want serious hamstring strength. Done correctly this movement will add serious poundage to all your lifts. The glute ham bench is very versatile as well and will allow you to perform a slew of various low back, hamstring and abdominal work on it.

I own elitefts version of both and I wouldnt change a thing!

Thanks a lot for Your insight, bro! If You could only afford ONE machine - which one would You choose?

[Ryan Wells]

IMO? the GHR would be the one to get. It's not as much of a one trick pony as the RH. On the GHR you can do GHRs, side raises, ab work, back raises, etc.

I was thinking the other day: Remember the old articles about the POF (positions of flexion). It's the basic observation that every major muscle group has generally three positions of flexion, a contracted position, a stretched position, and a mid-range position. Usually you can handle the most weight in the mid-range movement and the contracted movement is usually isolation work. If I remember correctly, an example would be:

Chest
- dips = stretched
- bench press = mid range
- fly = contracted

Biceps
- cheat curl = mid range
- seated incline DB curl = stretched
- concentration curl = contracted

I know this is old bodybuilding crap, but it got me thinking. A stiff leg deadlift works the hams in a stretched position. A leg curl focuses on the contraction of the hamstring belly. IMO, the GHR is a mid range movement for the hammies, which is hard to replicate in a full ROM movement. That's what makes this exercise so valuable.

[Pat Wilson]

Do you guys hold weights while on the glute ham raise?

[Ryan Largay]

i have held weights during GHRs, also bands work well, you could use weights plus bands if your feeling crazy. also you make GHRs harder hold your arms straight above your head and hold a 10lb plate

[Ryan Wells]

Also, keep your chin on your chest. If you don't, there is a tendency to arch through the sticking point and bring the spinal erectors more into play making the movement not as effective.

[CharlesDMickey]

:YT:

dude he is ryan freaking bakke, just do what he says and buy both of the items he listed.

if you dont he might come and eat you to increase his strength! I heard ryan preys on people with low back weaknesses:eek:

Yep! And I've seen his picture in Milo. So you know he is a bad ass!

[BradyJones]

Can anyone tell me the effects on the body of those machines and how they differ?
I'm planning to to something against my back pain and to get a stronger lower back and a better hamstring. Thanks for Your help!! :)


i had a lot of back pain before i got a reverse hyper, as of now i feel really good almost all the time, my back isnt 100% but ive only had this for about 3-4 weeks... i do it everyday light weight some days heavy, definitely worth the money, it really helps loosen up my back, and you get crazy back pumps.

i got it for a really good price used and was in pristine condition. i would just look around on either ebay or craigslist for a used one.

[Burkhard Macht]

Thanks a lot for all Your replies, guys!! You helped me a ton! I'll buy both machines I think! Looking forward to training with this stuff! :)

[Dave Bernreuther]

If you can afford both, get both. If just one, get the GHR. You can also rig up a ghetto Reverse Hyper-ish movement on it. As well as a ghetto back attack. Plus you can do situps for the rocking beach abs. That right there should be enough to win you over.

[Burkhard Macht]

If you can afford both, get both. If just one, get the GHR. You can also rig up a ghetto Reverse Hyper-ish movement on it. As well as a ghetto back attack. Plus you can do situps for the rocking beach abs. That right there should be enough to win you over.

Thanks Dave! I will first get the GHR and then the RH - will take me some time to save money but in the end I'll have both!

What do You guys think which RH I shoul get? I'm just curious - did anyone already use the "ULTRA SUPREME REVERSE HYPER"?

[BradyJones]

Thanks Dave! I will first get the GHR and then the RH - will take me some time to save money but in the end I'll have both!

What do You guys think which RH I shoul get? I'm just curious - did anyone already use the "ULTRA SUPREME REVERSE HYPER"?

the pendulum one is great, just keep your eyes open for a deal i got mine for 350 in really good condition, just gotta search.

its like this one that i have


http://www.ahpequipment.com/lib/images/custom/125/westsbrevhyult.jpg

[Burkhard Macht]

the pendulum one is great, just keep your eyes open for a deal i got mine for 350 in really good condition, just gotta search.

its like this one that i have


http://www.ahpequipment.com/lib/images/custom/125/westsbrevhyult.jpg


I think I have to pay a lot for this machine in any case - just because of the shipping costs to Germany... :BB:

I wonder if the pads are better than the strap for moving the weight?! Does anyone have used both machines for comparison?

[Ryan Brown]

Thanks a lot for Your insight, bro! If You could only afford ONE machine - which one would You choose?


I've had both; I much prefer the GHR myself. Reverse hyper is okay, but I love GHR.

To be honest I had the Elite version of the reverse hyper and 90% of the time it collected dust. I use the GHR every week without fail.

[John Sullivan]

I've had both; I much prefer the GHR myself. Reverse hyper is okay, but I love GHR.

To be honest I had the Elite version of the reverse hyper and 90% of the time it collected dust. I use the GHR every week without fail.

I agree. If I could do it all over again, I would've skipped getting the RH for my facility. I honestly think it's overrated.

[Burkhard Macht]

Thanks for Your hints, Ryan and John! So I'll buy the GHR first and try the RH later on! :)

[Carl Foemmel]

Not to confuse ya now that it seems you have your mind made up, but...I live and breath by my Reverese Hyper. I had two bulging disks about 2 yrs ago, bought a reverse hyper and have used it religiously, and the disks are no longer an issue at all. Not too mention I firmly believe it has increased my squat and dead numbers. I know alot of guys will tell this exact same thing. I am not saying it is better than the Glute Ham raise. But I wouldn't go so far as to say the Glute Ham is alot better than the RH either...

[Burkhard Macht]

Not to confuse ya now that it seems you have your mind made up, but...I live and breath by my Reverese Hyper. I had two bulging disks about 2 yrs ago, bought a reverse hyper and have used it religiously, and the disks are no longer an issue at all. Not too mention I firmly believe it has increased my squat and dead numbers. I know alot of guys will tell this exact same thing. I am not saying it is better than the Glute Ham raise. But I wouldn't go so far as to say the Glute Ham is alot better than the RH either...

Carl, I appreciate Your thoughts! I have back pain on a daily basis and I feel working and stretching my back is a must. My lower back is my weakness and stops all my progress in dl and squats (for example: I feel my comparable strong legs pushing upwards while the lower back gives in...). So I hope the RH is also a serious option - to be honest - I'm sure to be unable to resist to buy a RH - the opportunity to reduce the pain sounds pretty good!

[Ryan Bakke]

Not to confuse ya now that it seems you have your mind made up, but...I live and breath by my Reverese Hyper. I had two bulging disks about 2 yrs ago, bought a reverse hyper and have used it religiously, and the disks are no longer an issue at all. Not too mention I firmly believe it has increased my squat and dead numbers. I know alot of guys will tell this exact same thing. I am not saying it is better than the Glute Ham raise. But I wouldn't go so far as to say the Glute Ham is alot better than the RH either...


Ditto! This is the only thing that allows me to keep training consistently and keeps the demons out of my low back! The restoration is well worth the money let alone the strength and durability it has added to my erectors

[Billy Wolt]

the RH actually hurt my back....i was doing light weight and i think i over stretched and it messed me up

[Mike O'Connor]

I love the RH. it helps me decompress my back. specialy after a heavy pressing workout. at first i hated this machine, would never use it as it felt awkward. Now i use it every wk do to the effectiveness on my back