Ceejbot

My gym doesn’t have a glute-ham raise machine. But what it does have is a seated calf raise machine, and if you have one of those you can improvise a glute-ham developer. Here’s how.

You load up the stem on the calf raise thing with plates until it’s not going to budge for anything. Stick a box or a stool in front of the machine. Then you kneel on the seat of the machine with your heels braced against the spot where your knees would normally be pressing. Lock down, fire up your glutes, and head on down. Catch yourself using the box and push against it to get yourself going on the way up again.

Man oh man oh man does this exercise kick my ass.

You know, literally.