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GLUTE-HAM POWER
The glute-ham raise is a top-priority BFS auxiliary exercise because it is the superior way to develop the glute and hamstring muscles. Unlike leg curls, this exercise thoroughly works the hamstrings.
By Bob Rowbothham
Published: Winter 2002
The glute-ham raise strengthens the hamstrings from origin to insertion, and also exercises the glutes as they coordinate their movement with the hamstrings (See Photo One). High school and college strength coaches should note this exercise is so important that we recommend it be performed twice a week with two to three sets of ten repetitions.
Before you begin to perform the glute-ham raise on the glute-ham developer machine, you should become familiar with the three adjustments. The first adjustment to learn is moving the foot/ankle pad up and down. Simply pull the Pop Pin and adjust the height of the foot/ankle pad as shown in Photo Two. The lower the adjustment, the easier it is to do the glute-ham raise. The higher the foot/ankle pad, the harder it is to complete the movement.
The second adjustment is moving the foot/ankle mechanitOOXE