What is GHD? This acronym corresponds to a very common tool in gyms around the world, even if not so well known: the "glutes-hamstring developers" that is, the developer of glutes and hamstrings; while resembling a medieval torture device, the GHD is one of the most underrated pieces of equipment in CrossFit® gyms and boxes.
The movements that the GHD allows you to perform may seem simple, but if performed incorrectly, the risk of injury becomes high; if you take the time to learn how to use the GHD safely and efficiently, you will be able to take advantage of the many benefits it can offer you.
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What exercises can be performed with the GHD
Strangely, the most common movements you see performed on the GHD, sit-ups and back hyperextensions, are not what the GHD was designed for!
Although performing sit-ups and hyperextensions is a great way to develop the force of the core, back and hip flexors, the name of the machine reveals its true purpose: develop the glutes and hamstrings.
Have you ever tried to use the GHD? For some reason, it's rarely seen on workout schedules, but it's a very effective exercise that shouldn't be ignored.
Let's see how to perform the GHD exercises correctly and what are the benefits that can be drawn from them.
Performing the lift at the GHD
The GHD is cComposed of three main components: the kneepad, the footplate and the ankle hooks. The knee pad is fixed, while the footplate can be adjusted both horizontally and vertically.
Proper footplate adjustment varies from individual to individual based on a myriad of factors such as shin length, femur length, thigh size and athlete's level of strength.
As a general rule, the footrest should be adjusted so that, when the feet are fixed in position, the thighs are resting on the curved seat; the knees must pass the rear edge of the seat by at least 15 cm and the upper body, including the pelvis, must hang over the seat.
To start the exercise you must:
- Place knees directly on the pad or slightly behind, with feet firmly on the platform and the backs of the calves pressed against the upper ankle hook
- Begin with the torso perpendicular to the floor
- Squeeze your hamstrings, glutes and abs and lower yourself until your torso is parallel to the floor
- From here, return to the starting position by pushing your toes into the foot plate and pulling up with your hamstrings
- The buttocks must always remain contracted.
While performing this exercise, the goal is to always maintain a straight line through the knee, hip, shoulder and neck.
To achieve this, think about making the body as long as possible. Two of the most common problems with this exercise are incorrect hip position and hyperextension of the spine; these errors stem from the fact that the hamstrings and glutes are not strong enough to maintain proper body alignment.
Benefits
The GHD is a movement that can really help develop more complex movements, such as squatting e deadlift; most of the power of these movements comes from the posterior chain, so glutes, hamstrings and calves.
In the final part of the exercise, the toes are pushed into the support plate, involving the calves and the hamstrings are strengthened at both the knee and hip joints.
The exercises at the GHD are also useful for preventing injuries, especially torn hamstrings and back injuries; moreover, the GHD lifts place little stress on the lower back and are a valid accessory exercise to unload the spine.
And you, do you include GHD exercises in your routine? Let us know in the comments and remember to follow us on our telegram channel