Garhammer raise variations are great for hitting the function of the lower portion of your rectus abdominis. They were invented by sports scientist John Garhammer, PhD, and popularised by the late Charles Poliquin.
In this video Coach Sam takes Bex through the Garhammer Raise and several of the variations.
With the Garhammer raise, there are three ways the exercise can be progressed:
- Adding more repetitions
- Utilising a harder tempo such as a 3012 which has a 2 second pause in the contracted position, rather than a 3010 tempo where there is no pause
- Altering the leverage of the bench to make the exercise more challenging (Flat bench is easier and more upright is more challenging)
If you have any questions about the Garhammer raise comment below and we will get them answered for you.
