Posterior Issues in Midlife: Glute Ham Exercise

Elitefts.com for a great GHR

As we age, everything either grows or shrinks at accelerated rates.  Entering midlife for most of us means dealing with things like sagging parts (thanks gravity), excess hair, not enough hair, and the like.  One thing I notice more often with midlifers is the lack of posterior size and strength when compared to younger days.  This doesn't seem fair since we usually end up with a little too much belly hanging over our belts.  You would think we'd have a little more to sit on, but NO.  Our back sides seem to evaporate or at least shift to other unwelcome locations.  This may be most difficult for female midlifers as they see themselves literally losing one of their best assets (I couldn't help myself).  Fear not.  There is a little known machine used in the powerlifting world that can make REAL buns O' steel and strong backs.  It can make you stronger and better able to handle the other compound movements that can save or rebuild that backside in no time.



So this incredibly effective exercise can do wonders for your posterior chain.  It has been used by strongmen and powerlifters for ages to build ridiculously strong back, butt, and hamstrings.  Why haven't you seen one in your local commercial gym?  Usually that is because local gym owners either don't have a clue what it is or they prefer to use the space for something uselessly shiny.  That and the fact that these simple looking machines are pretty expensive.  They can cost a couple thousand dollars for pro models, but there are home models for much less.

Orlando Barbell has an affordable GHR

 And no this is not the same thing as a back extension machine seen in all the dark corners of gyms everywhere.  This is different and as soon as you try it, you understand why.  I've asked the owners of nearly every commercial gym I've ever frequented if they could get a Glute Ham Raise (GHR).  Most owners didn't know what it was.  Most stared at me blankly for a moment before saying, " a what?"  I'd explain and I'd see that glazed over, "this isn't going to make me money" look that so many owners get.  That is usually the end of that conversation.

I have one more option for those of you courageous or desperate enough to try it.  You can create a pseudo GHR by rearranging a few pieces of equipment in your local gym.  Done correctly it can give you the same effect as a real one and should still be relatively safe.  Be aware that if done incorrectly, you could get seriously injured or forcefully ejected from your local commercial gym.  If that doesn't deter you from trying it, then here is your magic pill for a super posterior chain.

First, find yourself a two foot piece of chain and carabiner.

 

You'll need these to secure our contraption.

Second, find an unused Smith Machine or decline bench rack.  This will be our base.

Finally, find the hyper extension and pull it over to the Smith Machine or decline bench.

If you use a decline bench you'll need a counter balance.  Make sure you load the bar with enough weight to keep you from flipping over.  You'll use the chain to tie the hyper extension to the decline like the picture below:

Here are some different angles.  The back legs of the hyper extension go over the bar and you tie them down with the chain and carabiner.

Remember to load the bar with some weight as ballast.

Don't be surprised if you get a lot of attention when setting this up.  It helps if you try to look like you know what you are doing and have at least one other helper.  You also need to make sure you put everything back when you are through.  Not cleaning up is a sure we to be thrown out of your gym for good.  Even if you do everything correctly, your gym management might tell you not to do this.  You should listen if you don't have other means to lift.

I've done this at countless gyms and I've never had an incident, but it may take a couple of tries to get it right.

For me it has been worth the effort to be able to regularly do glute ham raises and keep my posterior chain tight.  Perhaps if gym owners see enough of us setting up these contraptions, they will purchase GHR machines instead of over-priced, useless machines that serve little if any purpose.

Stay strong!