What is a GHD?
The GHD (glute hamstring developer) is a sophisticated floor-based piece of equipment which is designed to improve strength in the lower body, and posterior chain as well as improving stability in the core. GHDs tackle an array of structures in the body such as the hamstrings, calves, glutes, hips, lower back, abs, knees, and pelvis.
How it Works
The likelihood of you seeing a GHD before is quite high, it’s often tucked away in the depths of a gym and can resemble an odd-looking torture device. However odd it may look, a GHD’s purpose is to is to tackle that posterior chain of muscles which can often be ignored in the gym.
The Benefits
As we established earlier, the GHD aids in activating the posterior chain of muscles but there are many more benefits of using this unique piece of kit. Firstly, there’ s evidence to suggest that the GHD aids in developing the body’s awareness in a given space (known as proprioception). This essentially means it helps with joint stability, improves joint positioning, and can reduce muscular compensation.
Alongside this, in strengthening the posterior chain of muscles you’re reducing the risk of injury which can be weakened if your workouts focus on the anterior (front) of your body.
Exercises
If you’re thinking about braving the GHD, there are several exercises which you can perform.
Glute-Hamstring Raises
The first thing to consider with this exercise is where you place the pad and your foot positioning. To reap the rewards from this exercise, the pad must be placed under the knees so you can kneel on them.
Start by lowering your body extending the kneed and keeping your hips and spine straight. Pause when you hit the point which will challenge the ascend back to the original position. To make this more difficult, add a weight such as a wall ball, dumbbell, or bumper plate.
GHD Sit-Ups
Securing your feet to the metal plate, ensuring knees are bent slightly and sitting on the pad, move backwards and extend arms over your head.
Return to the original position by extending the legs and swinging your upper body towards your feet.
Hip Extension
Start off by locking your feet in to the plate ensuring the quads are supported by the pad. Keeping your legs straight and hips extended, lower yourself forwards while keeping the hips securely in place.
Sorenson Hold
Position yourself like above with your hips positioned on the pads. Lower yourself forward so your trunk is parallel to the floor and hold. Ensure that the body remains rigid and completely flat.
Summary
Although the GHD looks like a frightening piece of equipment, it poses so many benefits which can aid in your fitness journey.
Whether you’re a beginner in the gym or you’re an adept gym-goer, when used safely like any other equipment, you too can begin to see some positive change in your body.