VIDEO DEMO
Full Garhammer raise
Progression of Garhammer Raise
PROGRESSION · HOW TO DO IT
Full Garhammer raise
These steps are written specifically for the Full Garhammer raise. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Full Garhammer raise. Support yourself in a captain's chair with the low back against the pad and knees bent toward the chest.
- 02Move the pattern
Exhale and curl the tailbone upward, bringing the pelvis toward the ribs rather than just lifting the knees.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Pause at the curl, then lower the pelvis slowly while keeping the knees close. Lower without losing the tuck.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
TRUNK & SPINE / 24
Full Garhammer raise
Sets: 3–4 · Reps: 6–15
Full Garhammer raise is a progression of Garhammer Raise. Use the written card above for its exact setup and execution.
Short range: Short range means the target muscle finishes squeezed in its shortened position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The knees stay tucked while the pelvis rolls upward, shortening the abdominal wall instead of turning the drill into repeated hip flexion.