Addition of Glute-Ham-Gastroc Raise to a Resistance Training Program: Effect on Jump Propulsion and Landing
Chiu LZF, Yaremko A, and vonGaza GL. Addition of glute-ham-gastroc raise to a resistance training program: effect on jump propulsion and landing. J Strength Cond Res 31(9): 2562–2571, 2017—Exercises such as squats and cleans are commonly used in resistance training programs to enhance athletic performance. However, these exercises may not effectively train the gastrocnemius, an important muscle for energy generation and absorption. The purpose of this research was to examine the effects of adding glute-ham-gastroc raise exercise to target the gastrocnemius to a traditional resistance training program involving squats and cleans. Vertical jump height, weight-bearing ankle dorsiflexion, and jump propulsion and landing mechanics were examined before and after an 8-week training intervention in female youth volleyball players. Approach (with: [INCREMENT] = 2.6 ± 1.7 cm; 90% confidence interval [CI] [1.8–3.6 cm] vs. without: [INCREMENT] = 1.8 ± 1.9 cm; 90% CI [0.8–2.8 cm]) and standing (with: [INCREMENT] = 2.7 ± 1.7 cm; 90% CI [1.7–3.6 cm] vs. without: [INCREMENT] = 1.6 ± 1.5 cm; 90% CI [0.8–2.4 cm]) vertical jump height increased more in the group performing glute-ham-gastroc raise. Weight-bearing ankle dorsiflexion increased when glute-ham-gastroc raise was included (left: [INCREMENT] = 4.1 ± 4.1°; 90% CI [1.9–6.4°] and right: [INCREMENT] = 4.1 ± 3.9°; 90% CI [1.9–6.2°]) but did not appear to change with resistance training only (left: [INCREMENT] = 1.4 ± 4.5°; 90% CI [−1.0 to 3.9°] and right: [INCREMENT] = 2.5 ± 4.4°; [−0.3 to 4.5°]). No discernible differences were observed for changes in jump propulsion and landing mechanics between groups. Glute-ham-gastroc raise may have a beneficial effect with young athletes when added to squat- and clean-based resistance training programs.