Gutting the Glute-Ham Raise
by Bret Contreras -

The glute-ham raise is great for hamstring development, but it's not really that great for the glutes.

Livespill Chaos

PhilGER: Yep, for the 6-10rep-range kinda bb delt work-if hypertrophy was the focus- but most of my 25 years with weight training for OH I did jerk, squat jerk, split jerk, PP and the good ol' standing press.... and I like one-arm clean and press with heavy dumbbell doing singles alternating the arm after each til I can`t do another...

ironvigor: Started this on Thursday. I hate you Wendler... but in a good way.

Jesse Irizarry: @PhilGER - I absolutely agree with you. You can even see the boards slipping a little which is something I definitely don't reccommend but with heavier weight I would never let that happen.. I've used push press and jerk variations for primary lifts as well (keeping it in the 60-80% 1RM range) and in that case I would do the dumbbell work either on the same day or 2 days after. Really appreciate the input. You prefer seated over standing for dumbbell as well?

PhilGER: @Jesse-yes, assistance means a spotter to hold the boards on your chest-but as you wrote you didn`t use heavy load in the video and just wanted to demonstrate the practise-in any other case I would always habe someone to spot/hold the boards... I like seated strict overhead press with barbell or dumbbell for 6-10 reps for hypertrophy and dynamic work like PP and jerk for 2-5 reps...thanks

briansays: Will do! My RDL has always been pretty high on my list so I like the added variation.

Jesse Irizarry: Personally I like using the same band resistance for a few weeks and progressively increase the bar weight. Glad you liked them.

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Bret Contreras has a master's degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand. Visit his blog at www.BretContreras.com and his research review service at www.StrengthandConditioningResearch.com.