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Rachel Nichols 03-12-2014 08:20 AM

GH Machine
 
If working out at home what could you replace the Glute ham machine with besides sit ups on the floor?

Steven Wingo 03-12-2014 05:20 PM

Re: GH Machine
 
Lots of options. One, to increase difficulty, is hold a slam ball or wall ball or weight with fully outstretched arms and just do the ab mat sit ups with the added weight. It is really tough if you hold the weight with outstretched arms the whole time. Make it easier by holding the weight to your chest. Another exercise would be to grab a bed post or table leg with your outstretched arms and, with straight legs, raise you legs straight up over your head--that is like a toe to bar on the floor.

Here are some other ab exercises:

scissor kicks
v-ups (dead cockroaches)
hollow rocks (awesomely difficult when repping them out)
leg raises or leg holds
russian twists--hold a weight for added difficulty
planks in push up position or on forearms
side planks

Robert Fabsik 03-16-2014 12:39 PM

Re: GH Machine
 
Also besides ab work, don't forget a GHR is meant to build the posterior chain--glutes, hammies, low back.

Hitting that can be done with:
Good Mornings
Pull throughs
Romanian Deadlifts
Reverse Hypers (can be done for high reps with an physio ball)
Can try partner assisted GHR from the floor.


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