Best Hamstring Developers: Glute Ham Raises (GHR) and the Nordic Hamstring Curl

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The nordic hamstring curl and the glute ham raise both require the hamstring to contract at both ends, making them unique hamstring developers. Here, I discuss how to use the ghd machine, how to progress into your first ghr, the differences between glute ham developers and other hamstring exercises like curls, and how to use nordic hamstring curls when equipment is limited.

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14 июн 2020

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Комментарии : 47

@user-sd8bz2zr5j 24 дня назад

Lots of "expert" videos pointing their toes off the base plate and say thats fine. Completely incorrect. BROMLEY nailing form correctly here. Respect.

@gbone13 4 года назад

I do the nordic curls with an ab roller to help out with resistance, it works great

@alexwilliams5587 3 года назад

Thats really smart

@rockenrollern 2 года назад

You're a genius!

@mariushager9983 Год назад

that is incredibly useful. did them for the first time today

@redness1924 4 года назад

@3:03 Confidence in rubber band integrity. 100%.

@jmichel70 4 года назад

Thanks for all the videos

@Rainstopssometimes 4 года назад

I've been doing a variation during quarantine home workouts. I lie on the ground with my feet in the straps for my gymnast rings, hold my hips extended (glute bridge), and curl my legs in. I'm not strong enough to do full nordic curls, but I can load this variation with dumbbells, so I can progress and strengthen over the same range of motion.

@eliasbobby7678 2 года назад

Instablaster...

@SuperVigilante007 3 года назад

Awesome video!!

@javiervaldivia9240 4 года назад

I did these this morning, I did that full extension like you're showing here and let's just say, sitting in equipment all day is not going to help.👍

@bacawaka2813 3 года назад

I prefer nordics curls over leg curl machines except for single leg work where a machine is pretty much necessary. The strength curve is biased towards the stretch positions and I get a good mind muscle connection with it so definitely a good muscle builder. I do 3 sets weekly trying to beat the previous total reps every week. Up to 15 reps for a set and 41 rep total unweighted/unassisted.

@bacawaka2813 2 года назад

@@TheJackOfAllTrades777 I came to conclusion that I was getting some assistance from the GHD. My knees are about 4 inches from the top of the pad which gives a little push on the quads on the concentric. When I place my knees on the top of the pad, i was able to do them but they were much harder I dont remember how many concentrics I had gotten. My new gym doesn't have a GHD so i cant do this excersize anymore. However I can max out the leg curl machine. It is all genetics, I was born with 35inch thunder thighs, and also I do leg day 2 times a week.

@DanielIsraelite Год назад

@@bacawaka2813 but when you on the eccentric phase on the negative aspect coming down on the pad is where it kills. Then on the comcentric on the isometric part where you hold at the half way point and can feel the lactic acid and the burn, and this is when the atp system kicks in.

@owlperformance2147 3 года назад

If you don't have a GHR would it make sense to do band assisted Nordic curls? I find it super hard to progress on these on eccentrics only with straight BW

@maia3420 3 года назад

I got these for sets of 10 the very first time I tried them but at that point I could Romanian deadlift more than 405 and hip thrust 405 for sets of 10 and even then the pump was alarming.

@shantanusapru 4 года назад

Sir, your content is pure gold! Thanks for making & sharing these highly informative videos!

@SumDumProductions 3 года назад

Would it be more optimal to also include hip thrusts as well?

@cantankerouspatriarch4981 4 года назад

The best ham movements by far.

@bondedcarbon 4 года назад

What is your opinion on lying hamstring curl machine or kneeling hamstring curl machine (my gym randomly has one)? Fo these machines have any place in a workout plan or is it better to move straight to assisted ghrs?

@ShawntreezyBreezy 3 года назад

Excellente

@shanelee6963 2 года назад

Is it better to have the knee support pad?Most ghd machines don't have it.Some even claim its old fashioned.

@read2gainknowledge 7 месяцев назад

Have you used one of these that don't have that platform for your knees? Do you feel it's needed?

@timcallan4754 Год назад

Can you do this with a Roman chair machine?

@tstreino 4 года назад

that came right in time! i have a home gym and i was thinking in buy it one, as i dont have many knee flexion options to work my hamstring i feel they lag behind

@butterkaffee910 4 года назад

Same here. Are you buying one now? The rogue?

@getstrongby4038 4 года назад

Its not a replacement. But I know the westside guys use bands for leg curls. Easy to do at home and it's actually not bad

@sambsialia 3 года назад

Brom. You are always at the forefront of good prep instruction. Would, could you maybe review his work and maybe bring the KneesOverToesGuy on for an interview? He is big on Nordic Curls and some wild stuff. He claims Nordics can be a huge bang for the buck.

@cooldude70-13 4 года назад

seems like a band from the back is going to make this exercise to easy. seems better to have the band in front of you from the floor, to hold a weight in front of you, or with no tension at all

@AlexCliffordtheguitreg 3 года назад

The band from behind is supposed to make it easier for someone who hasn't done the movement before and needs to ease into it

@GaColares 4 года назад

Can't do any of these, not even lying leg curls or 45deg hypers with weight for thar matter. Are RDLs, SLDLs and seated leg curls enough to get them hammies strong or am I still missing something?

@AlexanderBromley 4 года назад

Why cant you do them?

@fdsafsgrgsdg242 4 года назад

Whats your opinion on goodmornings? That also might be an option if you cant do any of these

@GaColares 4 года назад

@@AlexanderBromley Got hit in the knee from the front 8 years ago when I competed in bjj, hasn't been good since. It's probably some type of meniscus tear plus something else. I can train without pain no problem though. Only time it hurts is when I do the mentioned exercises, the thing in common being they extend the leg and put pressure on the back of the knee, exactly the same as my injury.

@GaColares 2 года назад

@@TheJackOfAllTrades777 hey man, thanks for the reply. So, since I don’t to go under the knife for something that just bothers me I’ve just been working around the injury, it doesn’t limit me appart from hurting if I hyperextend the knee. I can squat and Deadlift no problem!

@CloudJack 3 года назад

GHR is very important and you don’t need to over do them.

@Greg-wz6fp 3 года назад

Thnx my hamstrings are always lagging ...bad ass shirt btw

@DrewLSsix 4 года назад

I started doing both of these last year because I felt my hams were becoming a problem. Found both to be surprisingly easy to do despite having IMO rather undeveloped hams. From what I gather some folks find them absolutely punishing even when they are plenty strong and some find them so easy they don't see the benefit. I use both basically therapeutically, I should start adding weight and reps though if they can be such a good stregnth movement.

@getstrongby4038 4 года назад

How much do you weigh? I would imagine femur and torso length would be a factor too.

@JPqbss 2 года назад

I used to be like this. Generally, I think Nordic curls are superior because they’re hard for everyone

@chinocoffee9565 Год назад

I am so good at ghr. My guess is people have long thighs might be better at ghr. The problem with ghr is so many people doing it wrong and make it easier. Nordics is very straight forward.