Glute-ham-gastroc raise
(image from http://www.your-workout.com/all-exercise-list/natural-glute-hamstring-raise/)
A 2017 research study published in the journal of strength and conditioning examined whether adding the glute-ham raise to a typical training program would result in greater improvements in the vertical jump (Chiu, Yaremko, & VonGaza, 2017). Here’s how the authors conducted the study:
Methods: The authors used female athletes 18 years and younger from club volleyball programs. Subjects were randomly allocated to either an experimental (n=11) or control group (n=12). Both groups completed the same resistance training program, with the addition of the gluteham-gastroc raise to the experimental group. The training program was designed in a block format. Block 1 was 2 weeks in duration and the emphasis was proper technique and motor control. Block 2 was 3 weeks and emphasized endurance using higher repetitions and lower intensities. Block 3 was also 3 weeks and emphasized muscular strength using higher intensities and lower repetitions. The exercises chosen were as follows:
Plate Squat
Hang Clean
Front Squat
Glute-ham-gastroc (experimental only)
Overhead Press
Inverted Row
Leg Lower
The authors describe the glute-ham-gastroc raise as an exercise which trains the hamstrings biarticulary (meaning at the hip and knee). Whereas a similar exercise, the Nordic Curl, is mainly a monoarticular exercise (works one joint, mainly the knee). The Nordic curl (or traditional glute-ham raise) hypertrophies the biceps femoris short head and semitendinosus, with less adaptation in the biceps femoris long head and semitendinosus. In contrast, the glute-ham-gastroc raise works through a full range of motion with the thigh having to flex on a fixed leg, resulting in greater use of the posterior (back) of the leg muscles.
Results: The authors tested both the standing and approach vertical (running start). Both groups significantly improved both vertical jumps. The control improved a mean of 1.8 cm (Δ = 1.8 6 1.9 cm; 90% CI [0.8–2.8 cm]; d = 0.39 SD) in the approach VJ and a mean of 1.6 cm in the standing vertical jump (Δ = 1.6 6 1.5 cm; 90% CI [0.8–2.4 cm]; d = 0.40 SD). The experimental group improved to a greater extent (larger effect size). The average increase in the experimental group for the approach VJ was 2.66 cm (Δ= 2.66 1.7 cm; 90% CI [1.8–3.6 cm]; d = 0.74 SD) and for the standing VJ 2.7 cm (Δ = 2.7 6 1.7 cm; 90% CI [1.7–3.6 cm]; d = 0.71).
Discussion and Thoughts: It appears adding the glute-ham-gastroc raise may be of benefit during strength training phases when improving the vertical jump is an athlete’s goal. However, I think the results of this study need to be taken with a grain of salt. If my math is correct (that’s a debate in and of itself), the athletes made gains of approximately 4% in the control group and 7% in the experimental group. These are relatively average in the literature, especially for novice athletes and a training program of 12 weeks in duration. The baseline vertical jump numbers were around 14-15 inches. Additionally, the study consisted of only female athletes. Whether the results apply to male athletes needs to be elucidated. Overall, I don’t see there being any harm in adding the glute-ham-gastroc raise into a program as long as time permits.
Chiu, L. Z., Yaremko, A., & VonGaza, G. L. (2017). Addition of Glute-Ham-Gastroc Raise to a Resistance Training Program. Journal of Strength and Conditioning Research, 31(9), 2562-2571. doi:10.1519/jsc.0000000000002065
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