DIY GHR

[Lol]

I'd quite fancy making one of these. Think it would be a good investment in time and effort. It's quite a versatile piece of kit too.

Here's the fancy Elite Fitness one:

I'm thinking of a wooden construction.

Anybody built one?

 

[faz]

i just lean across two benches and my mate sits on my ankles.

 

[imported_fearfactory]

couple links....

http://elnyka.wordpress.com/2008/02/25/moar-diy-stuff-on-ham-raises/

http://www.youtube.com/watch?v=YZXTXw-qrqU&feature=related


the youtube video looks pretty interesting. I think I can load a barbell in my squat rack, clamp it in place, wrap a towel around the bar and accomplish what this guy is doing. I'll give it a whirl!

 

[imported_fearfactory]

here's a video of something similar to what I'm thinking...

http://www.youtube.com/watch?v....d&pos=2

 

[quadancer]

Looks good, although I'm very partial to SLDL's myself. There is an invention called a Reverse Hyper, that is supposed to stretch out the back whilst working the hams, promoting healing and spinal correction.
I think Louie Simmons invented it. I plan to make one someday.
http://www.elitefts.com/documents/reversehyper.htm

 

[imported_electric]

<div>
(quadancer @ Aug. 09 2009,7:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">http://www.elitefts.com/documents/reversehyper.htm</div>
I'll DEFINITELY get one of these!

 

[Lol]

I think I've figured out a good way to build a simple GHR thingy (well, it's not a machine is it?). For best effect, you really need a plate to rest your feet against rather than have them hanging free.

The reverse-hyper apparatus looks quite easy to build too but I think I can make a GHR that will take up less space when not in use.

 

[quadancer]

<div>
(electric @ Aug. 10 2009,10:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(quadancer @ Aug. 09 2009,7:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">http://www.elitefts.com/documents/reversehyper.htm</div>
I'll DEFINITELY get one of these!

</div>
Yeah, I'd have a hard time building that in my shop.
Then explaining it.

 

[the_dark_master]

Part1

 

[the_dark_master]

main archive
(from some crossfit thingy, somewhere, sometime...)

 

[colby2152]

<div>
(faz @ Jul. 13 2009,5:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">i just lean across two benches and my mate sits on my ankles.</div>
I miss hyper extensions. How do you suppose I could pull that off with one spotter and one adjustable bench (plus chairs if needed)?

 

[faz]

<div>
(colby2152 @ Aug. 19 2009,6:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(faz @ Jul. 13 2009,5:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">i just lean across two benches and my mate sits on my ankles.</div>
I miss hyper extensions.  How do you suppose I could pull that off with one spotter and one adjustable bench (plus chairs if needed)?</div>
try and lodge your heels under something(radiator,chair with weights on etc),and use the bench to support you.

 

[BAX67]

Here's a real easy reverse hyper attachment for your squat rack.http://www.joeskopec.com/hyper.html

 

[Lol]

Thanks Bax. Nice simple idea. It just requires a bit of thought to add a foot plate and ankle/leg retainer/rest to work effectively.

 

[BAX67]

I think what there doing with this is hanging a dumbbell or plates around the ankles and lifting the legs up and down.  If you shorten up the bench a little and make it wider maybe you could use some extra rack pins with foam wrapped around it to support the ankles.  Just a thought.