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Is the GHD Still Useful?

6 min read

There was a time GHDs (glute-ham developers) have been utilized in 10,000 CrossFit gyms round the world—predominantly for GHD sit-ups, a motion that calls for that you simply go into huge spinal extension earlier than propelling your self again up along with your glutes and hamstrings.


While I’m certain there are nonetheless tons of health club who’ve averagely match folks ripping by way of glute-ham sit-ups, many people have moved away from them, particularly the ones the place you place your body into finish vary extension, as a result of GHDs just aren’t that safe or smart for the majority of our clientele (in my view).



Alas, GHDs sit gathering mud.


But this doesn’t need to be the case. There are tons of protected exercises you are able to do on the GHD apart from the GHD sit-up and the different standard motion—the again extension.


Below are 5 actions utilizing the GHD I like to incorporate periodically in my training.


1. Prone Barbell Rows

These are kind of bent over barbell rows, besides you carry out them along with your body in the prime of a again extension place, virtually such as you’re doing a plank. Focus on squeezing your butt cheeks and holding a impartial backbone collectively all through the motion and be sure you hold your pull tremendous strict.


  • Perform 3 to 5 sets of 8-10 reps with a two-second pause with the barbell at your chest.



2. Supine Shoulder Rolls

Anchor your ft and put your self in a supine, hole body place along with your body completely parallel to the floor. Place a light-weight barbell throughout your chest. I prefer to cross my arms to hold onto it. Then slowly rolls your shoulders one after the other creating an virtually cyclical rolling motion.


  • Perform 3 to 5 sets of 20 to 30 seconds.




3. Supine Overhead Dowel Raises

Position your self precisely as you probably did throughout the supine shoulder rolls in an ideal hole body place. Holding onto a dowel (if you are able to do these with a barbell, you’re a rockstar, however for many of us a dowel is sufficient), hold your arms straight and drive it straight overhead.


  • Perform 3 to 5 sets of 10-12 reps.



4. Glute Ham Raises

Glute ham raises are an incredibly challenging movement, but when your hamstrings are properly developed, they could give you the results you want. Another possibility right here for many who aren’t sturdy sufficient to maintain their hips, bum, again and shoulders in a straight line (i.e. with out breaking at the hips) all through the complete motion, is banded glute-ham raises. Check out the video for each.


  • Perform 3 to 5 sets of 6-12 reps.



5. Dynamic Push-Up Glute Ham Raises

These require significantly much less strength than glute ham raises, as you’re in a position to push off a field along with your arms to collect some momentum that can assist you return to your beginning place. Nevertheless, they’re useful and aid you develop some explosive pushing energy, as properly.


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