Glute-Ham Sit-ups and Lumbar Compression

Greg Everett · 10-13-2006, 05:59 PM

What's the experience of people with GHD sit-ups in terms of lumbar spine compression at the bottom of the movement? Do you find this occurs only with tight iliopsoas not allowing the pelvis to rotate posteriorly and take up some of the ROM? Or is it a given regardless of flexibility without the fulcrum being moved all the way under the lower back?

Steve Shafley · 10-16-2006, 05:26 AM

I have never had a problem with lumbar compression doing GHR sit-ups. I have been doing them for well over 15 years now, off and on.

Greg Everett · 10-16-2006, 09:16 AM

Where do you place the pad/fulcrum when you do them? Under your glutes? Under your lower back?

Steve Shafley · 10-16-2006, 10:46 AM

The pad is under my glutes. I generally brush the floor with my hands as well. I have the feeling this issue is very specific from one person to another. There are at least two old training partners of mine who didn't tolerate this as well as I did.

When you say:

Quote:

Do you find this occurs only with tight iliopsoas not allowing the pelvis to rotate posteriorly and take up some of the ROM?

I think you are probably close to the matter, because I don't have tight hip flexors, and rarely have had them in the past.

I will generally do GHR sit-ups as have been described in the CFJ and on the CF forum, but sometimes, afterwards, I'll slide fowards so the pad is underneath my lower back, and do a crunch or sit-up like movement (like you would on a swiss ball or ab mat). For me, this brutalizes my abs.

Robb Wolf · 10-16-2006, 06:00 PM

Somewhat related...how much dynamic movement does one want on a GHR? Is it "good" to have some back extension or does one fix the hips and completely use the glutes hammies? Different situations?

This thing from BFS is pretty good:
http://www.biggerfasterstronger.com/...Ham%20Book.pdf

Also!!! What is some loading/frequency? I found this from Difranco's site:
http://www.defrancostraining.com/ask...e_04-04-02.htm

I've used the GHR intermittently, mainly as a finisher. I know Rutman uses the heck out of it.

Steve Shafley · 10-16-2006, 07:24 PM

Somewhere in some of Charniga's or Yessis' translated literature is are specific recommendation for weekly GHR repetitions according to your level as a lifter.

I prefer not to break at the hips, and make the hamstrings carry more load.

Ben Kaminski · 10-19-2006, 09:44 AM

Are two different things being discussed here? Greg mentions putting the pad under your glutes or lower back, which seems to indicate a "Jim Baker" situp on the GH device. However, the other posts reference hamstring work and seem to indicate a "Glute Ham Raise." I'm not nitpicking, just confused and trying to make sense of it all.

Robb Wolf · 10-19-2006, 02:58 PM

Ben-
Yep! I changed gears and asked about GHR/GHBE whereas Gregs original question concerned GHB-sit-ups.

Greg Everett · 10-25-2006, 08:38 AM

way to hijack my thread, robb. you want to go out with my girlfriend too?

just kidding of course.

as far as whether or not to allow back movement in a GHR, I say depends on the circumstances. Generally, I like including back movement--I get enough fixed back work as it is--the o-lifts, squatting, pulls, stiff-leg deadlifts, etc.--so the GHR is a chance to strengthen the back dynamically.

Robb Wolf · 10-25-2006, 02:38 PM

Quote:

Originally Posted by Greg Everett

way to hijack my thread, robb. you want to go out with my girlfriend too?

just kidding of course.

as far as whether or not to allow back movement in a GHR, I say depends on the circumstances. Generally, I like including back movement--I get enough fixed back work as it is--the o-lifts, squatting, pulls, stiff-leg deadlifts, etc.--so the GHR is a chance to strengthen the back dynamically.

Hmm...Performance, Health Longevity...and Girlfriend swapping. I think we may be on to something here.

I think if one is really hammering the Glutes/hammies the locked back, non-dynamic version is the way to go.