Glute-Ham Raise with Extended Arms
The glute-ham raise with the arms reaching overhead in line with the body; the longer lever makes the pull back up harder.
How to do it
Setup
Ankles locked in the GHD, knees on the pad, arms straight overhead, biceps by the ears.
Steps
- Lower the torso to horizontal, arms staying in line.
- Pull back up with the hamstrings, knees to fingertips one line.
- Stop upright; bring the arms down only after the set.
Common mistakes
Swinging the arms forward to get up: they stay overhead; to shorten the lever, lower the arms instead. Hips folding at the top: finish with the body straight. Starting here before the plain raise is solid: the arms-down version comes first.
Breathing
Exhale on the way up, inhale lowering.
