Some thoughts and discussions from me.
At-Home Bodyweight Workouts: Broom-Assisted Glute-Ham Raise
Good morning and happy Friday!
It has been gorgeous this week in Colorado – with temps reaching the 60’s. That means I’ve been playing outside a lot the past few days 
Three cheers for hiking and outdoor hill sprints!
However, I have been setting aside time for some quick indoor workouts, as well. I’m still sticking with the bodyweight workouts, and aside from teaching spin yesterday, I’ve done two bodyweight workouts that have left my muscles crying out! This week I worked out each time in the gym, but they could easily be done at home, too.
My favorite bodyweight exercise this week is the broom-assisted glute-ham raise.
The GHR targets the glutes and hamstrings (redundant much? ) and is a really great hypertrophy exercise for targeting those areas. However, this exercise is quite difficult to do correctly throughout the full range of motion. The goal is to keep the body straight from the shoulders to the knees, but that’s probably not doable if you haven’t built up to that, or just need a little assistance. That’s where the broom comes in, as pictured above.
Here’s how to do it:
I can’t take all the credit for this exercise, as the owner of my gym suggested the idea of using a stick to help with a progression. Another way to progress this is by using a band (looped around the base and then around the chest, thusly assisting you,) but I’m not quite there yet. Along with getting more reps on my chin ups, I’m working on being able to do a completely unassisted GHR – eventually.
I included the BAGHR into my bodyweight workout after a dynamic warm up and some foam rolling on Saturday morning, as so:
A) Band Hover Plank (such a hard, badass move for the core, on which I’ll write a post another day)
B) Chin up
C1) Broom-Assisted Glute-Ham Raise
C2) Chest/triceps dips
D1) Reverse lunge
D2) Inverted Row
D3) Hanging leg raise
This workout, while it may be bodyweight only, left my hammies, glutes, and abs sore for two days afterward.
Do you have any workout goals right now? What are they?
Whoa that looks like a booty burner!
I just tried this…. in my jammies. 😉 Ouch! Can’t wait! Working out at home is my go to right now.. keep em coming!
Brittany @ Delights and Delectables recently posted…Friday Five and Favorites
Awesome move, Paige! I’ve wondered how I can do that with clients (we don’t have a machine or pads like you see in CrossFit boxes where people are up in the air off a bench doing this) and I will definitely give this a go for myself and clients. THANKS! Curious about that plank band hover move too… 😉 You’re a great programmer!
bonnie recently posted…Breaking the Bubble
Thanks, Bonnie! That’s not the technical name for the exercise, but it’s a progression to a planche plank…it uses bands and looks like a hover plank, so that’s what I called it, lol!
Looks like a great workout. How many times do you repeat A-D? And any recommendations for reps?
Thanks! I did 3 rounds and between 8-12 reps of each.
So clever! I have a swiffer broom, so I think this is gonna go down sometime soon 😉
I love how bodyweight exercises can still give a great challenge. I’ve been sticking to BW exercises for a while now, but I still get sore!
Alison @ Daily Moves and Grooves recently posted…Fascinating Friday Links #25 + Hockey Drama
This is pretty darn creative! I’ll be testing it out sometime soon. 😀
Natalie @ lovenataliemarie recently posted…Thinking Out Loud #7 – Cravings Gone Wild
Love this! My gluteus are sooo weak and this workout is so accessible. Thank you!!!
Jenn@Mark My Miles! recently posted…The Clean Machine is ME!
Wow! This exercise looks very interesting. I am so sure that my sister will love this workout. I will definitely be sharing this post of yours to her.