Own Every Range
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VIDEO DEMO

Slow-eccentric Garhammer raise

Progression of Garhammer Raise

YouTube · Winning StrengthGarhammer Raise | Exercise TechniqueWatch the demonstration

PROGRESSION · HOW TO DO IT

Slow-eccentric Garhammer raise

These steps are written specifically for the Slow-eccentric Garhammer raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Slow-eccentric Garhammer raise. Support yourself in a captain's chair with the low back against the pad and knees bent toward the chest.

  2. 02
    Move the pattern

    Exhale and curl the tailbone upward, bringing the pelvis toward the ribs rather than just lifting the knees.

  3. 03
    Match the demand

    Make the lowering phase deliberately slow and keep the return smooth.

  4. 04
    Finish 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

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

TRUNK & SPINE / 24

Short rangeShort range

Slow-eccentric Garhammer raise

Sets: 3–4 · Reps: 6–15

Slow-eccentric 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.