As I continue my trajectory accross the realms of Do-It-Yourself training equipment, I keep finding more and more ways to exploit the home-made crap I already have. Case in point, glute-ham raises.
This is a brutal, yet effective exercise for developing knee flexion strenght. Nothing hits the hamstrings during knee flexion as this one. Furthermore, it trains the hamstrings to generate force from a stretched position. A person who can complete a full rep is one almost impervious to a hamstring injury.
This blog post may not be much useful to anyone beyond presenting this exercise. However, if you have had enough time to build a lifting platform as the one I built (and are retarded enough to actually go through the enterprise of doing so), then a glute-ham raise platform is within your grasp.
All you need to do is set up a loaded barbell to keep the platforms firmly in place, and hold a wooden dowel with clams as in the picture below:
And voila, that’s your glute-ham raise platform. You can use a rubber mat or towel to protect your knees while keeping your heels (just above the achiles’ tendons) on the dowel.
And no, I’m not going to put a picture of me doing glute-ham raises because I suck at them.