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GHR and the risk of hamstring tear

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  • GHR and the risk of hamstring tear

    I was performing some GHRs for the first time last week, and I absolutely love them. As I was doing them however, I received a comment (from the same general surgeon that repaired my hernia and happened to be working out at the same time) that "this is a great way to tear a hamstring". I did a quick google search that didn't yield much, so I thought I would throw it out here:

    What are your thoughts on GHRs? With the understanding that any exercise carries some inherent risk, are GHRs a great hamstring builder or not worth the risk?

  • #2
    I never had a problem with them and don't see how they can be anymore dangerous than heavy stiff leg deads or leg curls. You can adjust your body position and leverages to suit your strength. And just be mindful of when you are nearing failure that you have your hands ready to spot yourself and grab the handles if need be.
    Journal http://www.intensemuscle.com/showthread.php?t=51093

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    • #3
      I just started doing GHRs myself as well. For DC, should they be done RP or SS?

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      • #4
        I don't know if I would do them in DC as it may be hard to progress or at least gauge progress.
        Journal http://www.intensemuscle.com/showthread.php?t=51093

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        • #5
          Sounds like your doc read this article and took it too seriously: http://www.t-nation.com/free_online_...ength_training

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          • #6
            I strained my hamstring pretty bad doing them on a lat pull down. They feel really safe to me though on an actual GHR machine.

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            • #7
              On the risk vs. reward spectrum, I would lean toward the reward. I have suffered the risk involved as well. When performed properly, they are an excellent hamstring exercise. I liken GHR vs. leg curl to pullups vs. machine pulldowns. It is really dependent upon your goal on which one to perform.

              Last fall, I had a slight pop in a hamstring during a set of GHRs. Of course, I will preface this by saying, this followed Max Effort Good Mornings, speed pulls and some other lower body exercises. I overloaded them that day and paid the price. Like any injury, with time and proper rehabilitation I was able to return to my previous activities.
              FEAR THE FROG


              Originally posted by John Broz
              If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day. Other countries have this mindset. America does not.

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              • #8
                Originally posted by Adam2433 View Post
                I don't know if I would do them in DC as it may be hard to progress or at least gauge progress.
                I remember Wojo doing them in the DC Training DVD, but I can't remember if he did them RP or SS.

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                • #9
                  Originally posted by SDMF View Post
                  I just started doing GHRs myself as well. For DC, should they be done RP or SS?
                  Originally posted by Adam2433 View Post
                  I don't know if I would do them in DC as it may be hard to progress or at least gauge progress.
                  I currently do them. You may not make huge jumps in weight, but you can make steady progress on them. They are a great exercise IMO.

                  I do them RP and have not experienced any problems. Homon has several variations of GHRs, one that may be a little safer is the one he refers to a the fetal hamstring curl.
                  Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

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                  • #10
                    Does it make any difference if you do them on a horizontal GHR machine vs. an incline back extension machine?

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                    • #11
                      Originally posted by SDMF View Post
                      Does it make any difference if you do them on a horizontal GHR machine vs. an incline back extension machine?
                      It depends on how you perform a GHR in the first place, and what your concern is.

                      The "correct" performance of the GHR involves knee flexion during an isometric hip extension/glut contraction. In this case, the 2 would be like comparing a full range of motion squat (your choice parallel or ATG) to a quarter squat ... except the GHR to back extension is even more different.

                      If you perform the GHR such that you're never in full hip extension (or even the opposite, perform it with your hips flexed), then doing it on a back extension machine would just require you load the movement more.

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                      • #12
                        Originally posted by JohnCaesar View Post
                        On the risk vs. reward spectrum, I would lean toward the reward. I have suffered the risk involved as well. When performed properly, they are an excellent hamstring exercise. I liken GHR vs. leg curl to pullups vs. machine pulldowns. It is really dependent upon your goal on which one to perform.

                        Last fall, I had a slight pop in a hamstring during a set of GHRs. Of course, I will preface this by saying, this followed Max Effort Good Mornings, speed pulls and some other lower body exercises. I overloaded them that day and paid the price. Like any injury, with time and proper rehabilitation I was able to return to my previous activities.
                        Interesting, I read leg curls don't help dead or squat numbers, while the GHR does. I think a pullup or a pulldown would help the same at improving or not improving your numbers.

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                        • #13
                          Originally posted by SDMF View Post
                          Does it make any difference if you do them on a horizontal GHR machine vs. an incline back extension machine?
                          I do mine on a lat pulldown machine with my heels under the leg pads.

                          Doing them on an incline back extension machine is different and shifts the load. I also do a glute exercise on a 45 degree back extension and feel it pretty good in my glutes.
                          Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                          Stickies...just read the damn stickies...

                          2014 Xcalibur Cup Bantam Open - 1st
                          2014 Tracey Greenwood Classic Bantam Open - 1st
                          2015 Beat Cancer!

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                          • #14
                            Thanks for the input so far.

                            Originally posted by mentalflex View Post
                            I do mine on a lat pulldown machine with my heels under the leg pads.

                            Doing them on an incline back extension machine is different and shifts the load. I also do a glute exercise on a 45 degree back extension and feel it pretty good in my glutes.
                            This is how I do them as well. If Homon has you doing these, the must be good!

                            Originally posted by DOHCrazy View Post
                            I strained my hamstring pretty bad doing them on a lat pull down. They feel really safe to me though on an actual GHR machine.
                            I don't have a GHR at the gym I’m at. Initially, I was allowing myself to fall to the floor, but have since placed a bench in front of my to somewhat shorten the ROM.

                            Originally posted by JohnCaesar View Post
                            On the risk vs. reward spectrum, I would lean toward the reward. I have suffered the risk involved as well. When performed properly, they are an excellent hamstring exercise. I liken GHR vs. leg curl to pullups vs. machine pulldowns. It is really dependent upon your goal on which one to perform.

                            Last fall, I had a slight pop in a hamstring during a set of GHRs. Of course, I will preface this by saying, this followed Max Effort Good Mornings, speed pulls and some other lower body exercises. I overloaded them that day and paid the price. Like any injury, with time and proper rehabilitation I was able to return to my previous activities.
                            Thanks for the input. I’ve been performing these as my initial hamstring exercise on this rotation after several warm-up sets of leg curls. I also focus exclusively on the eccentric, and just push up with my arms. Kind of like in this video:

                            http://www.youtube.com/watch?v=pNaqjlxJF_0

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                            • #15
                              Originally posted by Big R View Post
                              It depends on how you perform a GHR in the first place, and what your concern is.

                              The "correct" performance of the GHR involves knee flexion during an isometric hip extension/glut contraction. In this case, the 2 would be like comparing a full range of motion squat (your choice parallel or ATG) to a quarter squat ... except the GHR to back extension is even more different.

                              If you perform the GHR such that you're never in full hip extension (or even the opposite, perform it with your hips flexed), then doing it on a back extension machine would just require you load the movement more.
                              So, would GHR machine be comparable to full squat and incline back extension be half squat?

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