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Roman Chair, GH Raises vs. Russian Curls
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Author:  KenDowns [ Wed Nov 26, 2014 9:56 am ]
Post subject:  Roman Chair, GH Raises vs. Russian Curls

Back before my wonderful gym closed I would do Glute-Ham raises on their Roman chair, which was similar to this one in design, particularly the rounded front pad and the back plate for your feet.

Image

While using this I was able to do GH raises easily, and was adding weight over time.

But not having this kind of chair available, when trying to do a Russian Curl I can't come close to doing even one.

The mechanics of the two moves seem to be very different. On the chair above, you press your feet back against the plate during the concentric and at the top the rep the top of your knees is wedged against the front of the pad. This seems to make it much easier.

So I've looked on Amazon and seen that most so-called Russian chairs would really leave me doing a Russian Curl, which seems impossible for me.

Has anybody used one of these Roman Chairs with flat pads and no back plate? Do they give you more of a Russian Curl feel?

Author:  Kenny Croxdale [ Thu Nov 27, 2014 5:24 pm ]
Post subject:  Re: Roman Chair, GH Raises vs. Russian Curls

KenDowns wrote:
Back before my wonderful gym closed I would do Glute-Ham raises on their Roman chair, which was similar to this one in design, particularly the rounded front pad and the back plate for your feet.

Image

While using this I was able to do GH raises easily, and was adding weight over time.

But not having this kind of chair available, when trying to do a Russian Curl I can't come close to doing even one.

The mechanics of the two moves seem to be very different. On the chair above, you press your feet back against the plate during the concentric and at the top the rep the top of your knees is wedged against the front of the pad. This seems to make it much easier.

So I've looked on Amazon and seen that most so-called Russian chairs would really leave me doing a Russian Curl, which seems impossible for me.

Has anybody used one of these Roman Chairs with flat pads and no back plate? Do they give you more of a Russian Curl feel?


Glute Ham Bench

I am not a fan of the Glute Ham.

There are better movement. More on that to come.

Gutting the Glute-Ham Raise
http://www.t-nation.com/training/guttin ... -ham-raise

Bret Contreras provide and interesting perspective the Glute Ham Bench.

Are All Hip Extension Exercises Created Equal?
http://bretcontreras.com/are-all-hip-ex ... ted-equal/

The Roman Chair is a better piece of equipment for working the glutes and hamstrings.

Contreras research and the video in this article go over it.

Razor Curl
http://www.youtube.com/watch?v=inK7ys8qzLM

This is a great hamstring exercise that you can perform on the Glute Ham Bench.

However, you can also preform the Razor Curl with a Ab Wheel or Power Wheel.

Ab Wheel/Power Wheel Razor Curl

There's not youtube on this movement or article. Evidently, no one has figured this out and I don't have a video.

So, here's...

The Directions

When using the Ab Wheel or Power Wheel...

1) Have someone hold the back of your ankles.

2) Maintain a horizontal body position.

3) Focus on Pulling back with your hamstrings.

If you pulling back as you should with your hamstrings, it's going to fry them.

Kenny Croxdale

Author:  KenDowns [ Mon Dec 01, 2014 3:46 pm ]
Post subject:  Re: Roman Chair, GH Raises vs. Russian Curls

Regarding the razor curl with ab wheel, if I cannot come anywhere close to even one Russian curl, will I be able to do them?

Author:  Kenny Croxdale [ Sat Dec 06, 2014 11:29 am ]
Post subject:  Re: Roman Chair, GH Raises vs. Russian Curls

KenDowns wrote:
Regarding the razor curl with ab wheel, if I cannot come anywhere close to even one Russian curl, will I be able to do them?


Razor Curl

The Razor Curl is definitely easier than the Russian Curl.

However, the Razor Curl does require some work.

Power Wheel/Ab Wheel

As I mentioned in the previous post, a Razor Curl can be worked with either of these.

Ascending Strength Curve

The Razor Curl is has an Ascending Strength Curve.

That means it is harder in the stretched out position.

As you pull/curl back, it becomes easier.

Adding Resistance

An easy and effective method of increasing the loading with a Power Wheel/Ab Wheel Razor Curl is to attached bands to the handles.

The band will be attached in front.

Thus, as you pull/curl back the resistance increases.

Kenny Croxdale

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