vertical jump training

Glute Ham Raise

This video shows the GHR being performed on a GHR machine.

The video below shows the GHR being performed on a lat pulldown machine which is an acceptable (and much harder) alternative if you do not have access to a specialized GHR machine.

To replay the video just click and drag the time bar back to the start.

Best Use For Improving Vertical Jump

The glute ham raise is an awesome strength builder for the hamstrings and glutes. With a name like the glute ham raise you might have guessed this though. It is particularly good for helping prevent hamstring injuries due to the way it trains your eccentric hamstring strength.

Technique Tips

The glute ham raise is best performed on a glute ham raise machine. A properly designed glute ham raise machine has pads positioned to make the movement easier on your knees. As many people do not have access to a proper machine I have included a video of an alternative method. This is actually a harder version of the exercise but it gets the job done.

Basically secure your feet, then keeping your hips as straight as possible, slowly lower yourself forward. As you descend contract your glutes and hamstrings to resist gravity. On the way back up flex your knees to contract your hamstrings. Again keep your hips straight as you come back up. This exercise can also be done on the ground with some mats beneath your knees and someone holding your feet

This exercise is very difficult and if at first you cannot do a full up and down movement it is a good idea to start by just lowering yourself under control and then using your hands or a training partner to get back to the start position at the top. Once back up, lower yourself slowly and under control again. I have found that you can improve very quickly at this exercise by working at it 3x per week until you can do sets of 6-8 reps pretty comfortably. Even if you cannot do a single one at the start, regular practice will see you able to crank out multiple reps for multiple sets within a few weeks.

Once you can do 3 sets of 10 with just your bodyweight then start adding resistance via bands or weight plates.

Alternative Exercises

Some good alternatives to the Glute Ham Raise are:

Kettlebell Swings (two hand)

Kettlebell Swings (one hand)

Single Leg Deadlift

Single Leg Hyper Extensions

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