I wanted to test the ability to do Reverse Hypers (Low back exercises) on our Glute-Ham Developer (GHD) after reading an article regarding the benefit of decompressing the lower back (especially after heavy squats or deadlifts).
Workout:
Reverse Hyper x 10 x 2 (second set with blue band providing resistance)
Rope Pulls x 10 x 2 (laying back and pulling myself from 60 degree angle to 30 degree angle)
Ring Chinups x 5 (using false grip)
I had a 205# weighted barbell from Deadlifting the other day that I wanted up on the rack at chest level. If I could Power Clean that much weight (which I can’t), it would have been a cake walk, but instead of just taking the weights off and moving the barbell up, I deadlifted the weight up to the bottom stops at hip level. Then I squatted under the bar and got into a good Front Squat position. If I’d gone any lower, my a$$ would have been on the ground beneath my feet, so this was a good test to see if I could move this weight from a dead stop at the bottom of the squat. (Normally the squat is a bit of a plyometric movement that takes advantage of the “rubber band” effect of the muscles to help “lift” you out of the bottom after being stretched during the descent). After a moment or two of 2nd thoughts, I gave it a hearty go and stood up with the weight. My best Front Squat is 265#, but I’ve NEVER started that low in the bottom of a squat with a weighted barbell, nor have I done heavy squats in the past couple of months. Success!!! Must be all the low squats I’ve done moving and packing boxes into storage for the past month… LOL
Quest for Fitness 