New athletes often aren’t strong enough to complete a Glute-Ham Raise on their own, let alone multiple reps and sets of them to get a good workout in. This exercise often gets modified to Eccentric Glute-Ham Raise, where the athlete starts at the top and lowers themselves under control as far as they can before losing control, resetting, and going again.
This is a good modification, but undeveloped athletes often still struggle to get any meaningful range of motion and end up looking and feeling like they are just flopping around on the Glute-Ham Developer.
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Adding a band to this exercise can add just enough assistance to allow an athlete to control their body through a larger range of motion and drive the neuromuscular adaptation to be able to achieve an unassisted Glute-Ham Raise on their own much quicker.
For this modification, we simply placed a band around the back post on the foot plate. Due to the direction of the pull, the band in this position will want to slide down your chest, so you may need to re-adjust the band every couple of reps.
It doesn’t quite provide the same training stimulus or style in the gym as the Westside Inverse Curl, but it’ll save you $3,500 if you don’t have an unlimited budget.
For a more accurate line-of-pull on the band assistance, you could anchor the band higher to the wall behind the Glute Ham Developer machine. This would help keep the band in place high on your chest while you train.
A higher anchor, if available, would also provide a direct line of pull for the exercise. This line of pull would allow for a smooth increase in assistance throughout the eccentric portion of the exercise as the band stretches in a straight line rather than a sharp increase in body weight resistance as the band starts to bend around your body.
Either way, this is a great addition to a GHD machine that will allow you to blast your hammies like never before.
Live Light, Lift Heavy!