Swinging Glut-Ham Raises: Works most of the posterior chain, mainly targeting the hamstrings and gluts, but also the calves and erector Spinae. Tips: - Full extension at the hips (not lower back) - Use the momentum to transfer over into the knee flexion (hamstring) portion - Keep core engaged, maintaining a neutral spine - Come up to just before tension is released in the hamstrings Variations: Arms on chest, Assisted using bands, Strict Glut-Ham Raise, hands to the side of head, Weighted (chest or on back), band (variable resistance) and feet elevated - or a combination.... try holding a plate on your chest with a band behind your neck ;)
Posted on: Fri, 16 Jan 2015 20:54:27 +0000
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