In a recent out of state seminar/clinic for coaches on running technique and training,I ran into unexpected problems. Prior to the sessions I was assured that they had the necessary equipment that I requested that was needed to demonstrate several specialized strength exercises specific to sprinters. More specifically, the glute ham raise, hip extension with the trunk in motion, two variants of glute ham sit ups and back raises,
However, when I got to the point of demonstrating and experiencing the glute-ham raise exercise (technically, the glue-ham-gastroc raise because the gastrocnemius muscle should also be involved) we immediately ran into problems. It was impossible to get precise positioning of the body for effective execution of the glute ham raise.
In essence, it was impossible to isolate the action to the hip joints in the initial stages even though almost all the participants ranged from average to tall (over 6’3”). In an attempt to get the pelvis in the correct position it was necessary to get the back rollers over the calf muscles which was painful.
Because of the machine deficiencies and because of the different anatomical features of the participating coaches, (especially their thigh length) it was impossible for them to experience what proper execution of the glute-ham-gastroc raise and other exercises felt like. In other words, they were unable to experience the feel of the movement or what the muscles do when executing a true glute ham raise.
Because the same type Glute ham machines are prevalent on high school, collegiate and pro teams, it is not surprising to see hamstring injuries still occurring. The glute-ham-gastroc raise is extremely effective in preventing hamstring injuries especially when accompanied by good running and cutting technique. But to prevent hamstring (and lower back) injuries, and more importantly enhance performance, the exercise has to be done correctly through the full range of motion.
For more information on this and other exercises, see Biomechanics and Kinesiology of Exercise.