Is there any special technique to the glute-ham raise that stops one getting cramp in their calves/feet?
I tried them today with a friend standing on my feet to pin them down and cramped up in those two places after the first rep. Is it just something I need to work on or is there another alternative?
Ed.
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
Are you talking about natural glute-ham raises, as opposed to the machine? If so those are quite difficult and it may be easier on your feet to have your friend hold your ankles. Also you may want to restrict your range of motion until you can do some reps.
I don't know about the cramping, probably a combination of strength, movement skill, and body positioning. If you are doing them at the gym, I would suggest using the lat-pulldown tower rather than having someone stand on your feet. Video Demonstration, Demo 2. Just don't forget to set the free bench up in front of yourself!
I am assuming the cramping is due to tightness. I used to have cramps also in the area you are referring to until I incorporated some mobility drills to loosen up the hips, low back, and calves.
I don't think I'm particularly tight in that area, I'd done my Magnificent Mobility drills prior to the workout and I can easily touch my toes, have decent hip flexibility etc. I think it's probably an exercise I need to use the lat pulldown station for and really work on it.
Thanks for the replies and videos!
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
I got creative today and came up with a new way to do these (at least, new to me). Best of all it uses the Smith Machine
1) Set up a bench running parallel to the bar of the Smith Machine, so that your heels will come just under the bar when you kneel on the bench.
2) With the bar at an appropriate height (2nd peg on the one I used), load it with more than your body weight. (This keeps it from lifting off the peg and letting you fall flat on your face... but fortunately I was crafty enough to think of this before it became an issue )
3) Set another bench in front of the first bench, at about the distance where your chest will hit.
4) Glute-Ham Raise yourself silly.
*Wrap a towel around the bar if it irritates your ankles/heels at all.
__________________ You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
I think Eric would agree with me that MOBILITY and FLEXIBILITY are two different things. What you've expressed is you have great flexibility....not the same as mobility.
I will guess you have a mobility problem with your ankles....
To assess the mobility in your ankle complex, stand with the balls of your feet on a 3-4 inch heighten board (like you are stretching your calves). Keep your calves in that lengethened position(stretched) and bend your knees down. You should not let your heels come off the ground and you should descend your knees about 2-4 inches. If you cannot bend your knees at all.
Coach Mike Boyle has talked about this extensively... then you have a serious mobility problem in your ankles. Not neccessarily related to calves--possibly due to past injuries, achillies dysfunction, or feet.
I think it must be that I'm just unused to the exercise and that the pressure of someone standing on my feet combined with me straining to get myself up caused me to cramp.
Thanks for the help!
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
I got creative today and came up with a new way to do these (at least, new to me). Best of all it uses the Smith Machine
1) Set up a bench running parallel to the bar of the Smith Machine, so that your heels will come just under the bar when you kneel on the bench.
2) With the bar at an appropriate height (2nd peg on the one I used), load it with more than your body weight. (This keeps it from lifting off the peg and letting you fall flat on your face... but fortunately I was crafty enough to think of this before it became an issue )
3) Set another bench in front of the first bench, at about the distance where your chest will hit.
4) Glute-Ham Raise yourself silly.
*Wrap a towel around the bar if it irritates your ankles/heels at all.
That is money. Trying that tomorrow.
__________________
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It's not a beer belly. It's a gas tank for a sex machine.
I got creative today and came up with a new way to do these (at least, new to me). Best of all it uses the Smith Machine
1) Set up a bench running parallel to the bar of the Smith Machine, so that your heels will come just under the bar when you kneel on the bench.
2) With the bar at an appropriate height (2nd peg on the one I used), load it with more than your body weight. (This keeps it from lifting off the peg and letting you fall flat on your face... but fortunately I was crafty enough to think of this before it became an issue )
3) Set another bench in front of the first bench, at about the distance where your chest will hit.
4) Glute-Ham Raise yourself silly.
*Wrap a towel around the bar if it irritates your ankles/heels at all.
I might try that inside my powerrack, thx for the idea man!
__________________
I'm doing snatches at the YMCA in Salt Lake City. (A great place by the way.) This kid comes up to me and asks, "What muscle does that work?" Sensing my opportunity to make a profound, yet sublimely humorous impact on the little guy, I respond, "You know when you're on the field, and your friend throws a football to you, and then you run downfield and catch it? "Yeah," the kid says with a quizzical look on his face. "It works that muscle."
Glute/Ham raises and cramp.
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