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  #11  
Old 21-02-2007, 10:00 PM
benmoore benmoore is offline
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</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (ant @ Feb 21 2007, 09:43 PM)</td></tr><tr><td id='QUOTE'> where abouts would we be able to get the equipment for this?

like shops etc [/quote]
You will need:
-£6.99 chinup bar from argos
-A few feet of pipe cladding from a hardware store
-some duct tape
-A towell or pillow

-Fit chinup bar in your door way a few inches off the floor
-Attatch pipe cladding around this chinup bar and give a few layers of ducttape
-Place pillow/towell on floor infront of this bar
-Hook heels under the chinup bar, knees rest on the pillow....

hey presto a poor mans GHR setup which will also cover kneeling goodmornings, dragon flags and a variety of other exercises.

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  #12  
Old 21-02-2007, 10:54 PM
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The Panther The Panther is offline
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Screw the pipe cladding just have it lower and just hold it with your actual feet
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  #13  
Old 22-02-2007, 07:09 PM
WillWayland WillWayland is offline
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its well worth the time and effort to put together some sort of GHR bench or bar, Strong hamstrings and good eccentric strength is a boon to most sports activity and injury prevention.
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  #14  
Old 22-02-2007, 07:51 PM
Teghead Teghead is offline
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I have no space to set up this equipment and no money to get hold of it... no pressing desire to either. Do you have any exercises that can be performed with the use of a weighted vest, or dumbells, without GHR equipment?
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  #15  
Old 22-02-2007, 08:02 PM
nextgenjoe nextgenjoe is offline
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AWESOME post thanks, this will help alot!!

peace :-)
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  #16  
Old 22-02-2007, 08:13 PM
WillWayland WillWayland is offline
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if hooking your feet under a low bar isnt possible then GHR is almost impossible to do. Dumbells open the issue up a little. Single leg and double leg straight leg deadlifts would work

ill put some pics up because i can't find good examples
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  #17  
Old 22-02-2007, 09:08 PM
WillWayland WillWayland is offline
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Ignore Grungy Garage gym, this was the king deadlift movement ben mentioned earlier, it can be done with body weight but is kinda easy. If GHR isnt availble this can suffice as an alternative movement

Straight Leg deadlift


Starting Posistion


Finishing Posistion

legs stay straight with a slight bend back stays straight entire time.

For progression try one leg



with a reasonably light dumbell this can become quite challenging, ive been balls to the wall with this and a 50kg dumbell.
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  #18  
Old 22-02-2007, 09:13 PM
ant ant is offline
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is it using one dumbell or two?
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  #19  
Old 22-02-2007, 09:14 PM
WillWayland WillWayland is offline
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two would be preferable!
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  #20  
Old 22-02-2007, 09:29 PM
ant ant is offline
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cool.

will give it a go tonight.

P.s cheers for all this.

great information.
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