Page 113 - Muscle & Fitness (December 2019)

DEADLIFT ALTERNATIVES

GLUTE-HAM RAISE

GOAL: Increase your hamstring
size and strength.
WHY DO IT: This knee-dominant
movement will challenge the
hamstrings differently and
will also develop your calves
and glutes, as it forces you to
maintain a neutral back.
WHEN TO DO IT: Perform this
after your compound lifts.
DO IT: Press your feet against the
metal base of a glute-ham raise
apparatus, resting your knees on
the pads. Lower torso until you
feel a stretch in your hamstrings,
then raise yourself back up,
T O P : C H R I S N I C O L L . B O T T O M : I A N S PA N I E R SETS X REPS: 2–4 sets of 10–20
trying to use just your hammies.

reps.
EXPERT: Jon-Erik Kawamoto is
the owner of JKConditioning in
Newfoundland, Canada.

D E C E M B E R 2 0 1 9 / / M U S C L E & F I T N E S S 1 1 1