Homemade Hamstring Training
Below are a few pictures of a useful (homemade) hamstring apparatus. The images and video are courtesy of Dane Miller at Garage Strength (who has been fortunate to train alongside Dr. Anatoli Bondarchuk).
Full instructions and a related blog entry for this device can be found at the link below:
Hamstring Pulls: Building The Equipment
Per Garage Strength:
Materials: long decking screws, 2 8′ 2×4s, sheet of plywood, thicker piece of wood for plank for feet (or use leftover plywood)
1. Cut a piece of plywood at a length of 4′ (this is factory width) and then cut the desired width…we used 31 in.
2. Cut an 8′ 2×4 in half so u have 2 4′ pieces.
3. Screw the 4′ 2×4 along the 4′ sides of the plywood. Make sure that the 2×4 is upright… screwed on the 2″ side.
4. Place the piece of wood used by your feet at the desired angle and then screw it into the upright 2×4s
5. Cut a piece of 2×4 to screw to the upright part of the angled plank for stability and strength.
6. Repeat on the other side
7. Finished!
You can also see a video demonstration:
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Another simple option is to take one of those ‘door frame’ type pullup bars and jam it in at the bottom of the door instead. Hook your heals and put a pillow under your knees and your ready to go!
Cool!
Have to get hubby to make one up.
Used GHD for 1st time recently & loved the challenge.
Man you do a good job with this site : )
Love those Glute Ham Raises. Learned them from reading Infinite Intensity. Made a huge difference in the muscle balance in my legs. Prior, I believe I was out of balance regarding quads (very strong) and hamstrings (relatively weak). Thanks.
Hi Ross,
I love the homemade equipment!
However, I just want to pass this along – don’t let some woodwork stop you from doing GHRs!
http://www.youtube.com/watch?v=M8WW6GKk0cY
Josh
I use the underside of my car to jam my feet under. Learned that trick on the forums here. Towel under the knees, works great.
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