Exercise of the Week: The Natural Glute-Ham Raise

This is a mother of an exercise. Unless your hamstrings are copper-sheathed and iron clad, don't even try this movement. If you ignore our advice and decide to do it anyhow, take it easy.

Find some sort of pad lying around the gym. Fold it in two or three if you need to. Kneel on the pad with your hands on your hips. While your partner holds onto your calves, slowly lean forward toward the ground while keeping your back straight and not bending at the waist.

If you're like most people, you'll only get about half-way before your hamstrings give out. This next part is important so pay attention: as you fall toward the ground, catch yourself with your hands!

Continue lowering your torso with your hands. Allow your body to come to a push-up position. Then, explode out of the down position until your hamstrings can pull you back up. Repeat until fatigued or until you hear a grotesque, gut-wrenching, tearing sound.

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