Our lower body strength-training program changed once the Reverse Glute Ham arrived. Rogers Athletic designed a piece that attacks the posterior chain with no stress on the knees while supporting the low back. The Set Extension Technology allows the trainee to reach the desired depth to keep the spine in a good position and the hip to travel through the full range of motion.

Training the hamstrings, glutes, and low back on this piece of Rogers Athletic equipment is efficient and productive. With several leg positions to choose from, single and double leg option, and SET technology, this piece is a game changer.

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Rogers Athletic Reverse Glute Ham

The Rogers Athletic Reverse Glute Ham is manufactured by Rogers Athletic. Discover other training equipment on their profile page.

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SCHEDULE TRAINING

Rob

Coach Taylor’s go to exercise…

“With trainees that have a high strength to bodyweight ratio, training unilaterally on the Rogers Athletic Reverse Glute Ham is the way to go in my opinion. One leg to fatigue, then the other leg to fatigue, back to the first leg for at least half the number of reps, and finish the set by repeating this expectation on the second leg will have you reconsidering how you train your hamstrings, glutes, and low back.”– Rob Taylor, Jr., Founder and Owner of SMARTER Team Training

Mike

Mike changes his training up with…

"The Reverse Glute Ham and Pit Shark Squat superset is a great alternative to a squat and deadlift superset because it allows us to reduce spinal compression and shear force on the low back, while still addressing both sides of the lower body. We start with Reverse Glute Ham leg drivers. The athlete will begin with their knees tucked into their chest, then extend their legs out driving their heels to the ground, and return to the starting position. Our goal is for the athlete to perform an effort set with a goal of 20 reps or more. Then, we will take the athlete directly to the banded Pit Shark Squat with the Band Tensioner attachment, where they will perform an effort set with the goal of 15 reps or more. Following the set of squats they will return back to the Reverse Glute Ham for a second effort set with the goal of 15+ reps, then back to the Pit Shark Squat for a set of 12+ reps. If the athlete can hit the rep goals for both exercises on each set we will increase the weight.” – Mike Whitman, Director of Training

Alex keeps it creative with…

“The Reverse Glute Ham is the ultimate tool to train the posterior chain while truly minimizing risk of injuring the back. I use it almost exclusively as a first choice over deadlifts, RDLs, etc. Similar to the 3-Way Row, I like to apply the 3 ways to 20 protocol on the Reverse Glute Ham. First, the athlete will complete reps to failure with bent legs (generally about 10-12) right into straight leg reps (like 4-5) and then finish with leg drivers, which start with bent knees and end with straight. Again, the rep goal is 20, and if they exceed that, the weight can increase next time.” – Alex Walsh, Performance Coach

Riley

Riley enjoys this protocol the most…

“One protocol I particularly enjoy is performing reps on the Reverse/Glute Ham piece keeping the legs straight at all times. This is similar a straight legged deadlift with a minimized load on the spine. Perform one effort set until a good rep cannot be achieved. A good rep goal would be 15-20.” – Riley Oharah, Former Performance Coach

SCHEDULE TRAINING

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