When you think about training your hamstrings, the most common exercises that come to mind are Stiff Leg Deadlifts and Leg Curls. I’ve been hooked on the T-Bar Stiff Leg Deadlift for the past few months ever since my buddy Tom Venuto introduced them to me. I get an amazing stretch and contraction with that hamstring exercise. I’ll be sure to record a video of the T-Bar Stiff Leg Deadlift soon. The regular Deadlift also makes for one heck of a glute and hamstring exercise.
When I asked the members of Tom’s Burn The Fat Inner Circle if they had any alternative exercises that really blast the hammies and glutes I was surprised to hear Tom suggest Glute-Ham Raises. I was even more surprised when Tom mentioned that Glute-Ham Raises are not only difficult, but you can expect 3x the muscle soreness afterward.
Not every gym has a Glute-Ham Raise machine, but the sad thing is that my gym does have one and I’ve neglected it for the past 8 years… and from what I’ve witnessed, everyone else in my gym is neglecting it as well.
So, thanks to the nudge from Tom along with our mutual friend Marc David, I incorporated Glute-Ham Raises into the Metabolic Masterpiece Greek God(dess) Gauntlet workout program… and all that I can say is Wow!!!
If you are not familiar with Glute-Ham Raises, they are often performed on a hyper-extension bench. The bench that we have at our gym has a nice little knee rest that makes it ideal for performing this exercise. I’ll be recording a video later this week to demonstrate the Glute-Ham Raise, but in the meantime, here’s a great video by Marc David, author of NoBull Bodybuilding…
I have to admit that I am quite envious of the specialized equipment that Marc has access to for Glute-Ham Raises. It sure makes for a nice smooth and fluid motion.
Glute-Ham Raises are a very challenging exercise and as Tom mentioned to me, you’ll be sore for days. I had to spot my workout partner to help him get past the sticking point. He weighs a bit more than me, so it would be like I was holding a weight plate at my chest, which would probably kill me at this point as I’m just beginning to get comfortable with the exercise.
I could really feel my hammies contracting like crazy as well as getting a great stretch on the way down. It’s a different kind of feeling than doing leg curls and makes for outstanding variety.
I encourage you to give this exercise a try and be sure to let me know how it feels.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts into physique artists. His most recent program, Metabolic Masterpiece guides you through the process of sculpting your body into a work of art, by applying what Scott has coined, “The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!