Glute Ham Raise without a machine

[ChinPieceDave667]

I found this and thought is was very usefull..

http://www.t-nation.com/findArticle.do?article=226rene2

Glute Ham Raise — Now in this setup we're lucky because we have the benefit of a dedicated machine. For those without a machine, try facing backwards on a Roman chair. I've even had my athletes perform them using a pick-up truck as the apparatus! See pics below for another no-machine version of the lift:



If you do have a machine, position it with knees resting just at the padding with the feet flat on the toe-plate. Start the movement lying flat out on the machine with the legs straight. Begin pulling up, keeping the body straight and hips forward by using flexed hips, hamstrings, and glutes. Push against the toe-plate with the gastroc until upper knee joint to upper torso is perpendicular to the machine.