There was a time when GHD (glute ham developed) machines were used in thousands of CrossFit gyms around the world. Primarily, this machine performs a movement that requires you to stay in massive spinal extension before propelling yourself through the glutes and hamstrings.
I'm sure there are still plenty of gyms that have fit people who would rather use the GHD than squat to bust their glutes; but there are those who prefer to stay away from it, especially since we put the body in a final range extension. They are neither as safe nor as efficient for most athletes.
Unfortunately, the GHD machine is gathering dust in the weight rooms, but we can give training a twist and use it in different exercises. There are several types of safe exercises that you can do on the GHD other than crunches or back extension.
Advantages of using the GHD machine
This machine is a piece of equipment that can be used to strengthen (or develop) the glutes and hamstrings. However, they are not the only muscles that are targeted. It also has a great effect on the core, quads, calves, and hip flexors, although they don't all fit under the name.
Although the benefits vary slightly from exercise to exercise, it's generally a great way to strengthen the posterior chain and core. Considering that most people could benefit from working both muscle groups a bit more, it's a great machine.
The posterior chain refers to all the muscles along the back of the body, most notably the hamstrings, gluteals, calves, and lower back muscles. It contains what should be the largest, most powerful and strongest muscles in the entire body. However, many people have a weak posterior chain because they spend a lot of time sitting down during the day. Weakness in these muscles makes us less strong and increases the risk of injury to the lower back, hips, and knees.
The GHD machine is also a great tool for increase your kinesthetic awareness, also known as body awareness. So it will not only have benefits in training, but in everyday movements.
Previous advice
There are some recommendations that we should take into account before starting to use the GHD machine.
adjust machine
Before we jump on the GHD machine, we'll make sure it's tuned for us. If the machine is set to the wrong height, injuries can occur or the wrong muscles can be used. We will make sure that the feet feel secure and that the shins are always in contact with the pad. We will want the feet and knees to be aligned so that the shins are parallel to the ground.
The correct distance between the foot pad and the hip/back pad will depend on the exercise. For a hip extension, we'll want the hips to hang slightly over the edge of the pad. For a back extension, we'll want the entire pelvis to be firmly on the pad. For hamstring raises, we'll want the knees to be just behind the pad, or on top of the knee pad if the machine we're using has one.
Avoid lower back pain
Every time we do an exercise with the GHD, we should feel it primarily in the glutes, hamstrings, and core. Some exercises may feel a bit in the lower back (back extension is meant to gently build strength in this area), but none of the exercises should cause you pain or discomfort.
If we feel pain or discomfort in the lower back, we will adjust the position or stop the exercise altogether. This means that we are likely to rely too heavily on the muscles in the lower back. They are probably compensating for a lack of strength, or learned strength, in the hamstrings and glutes.
It is recommended to focus on strengthening the hamstrings and glutes with isolation and eccentric exercises before attempting the GHD again.
start slowly
If we've never used the GHD before, we may be apprehensive about dangling a body part out in the open. It is recommended to smooth out the movements and start with a shorter range of motion until we feel more comfortable with the machine.
Last but not least, we will resist the temptation to try really fast ballistic moves that can be seen on YouTube or Instagram. We'll focus on learning the moves at a slow pace and building strength before adding any kind of speed to the mix.
The best exercises with the GHD machine
Being convinced to get started on the GHD machine is a good sign. You don't have to be an elite athlete to use it, but you do have to take into account some details to make a good technique. Below you will discover the most efficient exercises to develop glutes and hamstrings.
Incline Bar Row
This is a different way of doing the barbell row, although it does have the appeal of being in a semi-plank position. Focus on squeezing your buttocks together and keeping your neutral spine together throughout the movement. Make sure you keep your oar pull super tight.
It is important to keep in mind that the same weight that we are used to when we put our feet on the ground cannot be loaded. The lumbar will be much more exposed and the weight load should decrease considerably.
Isometric posture in GHD
Also known as Roman chair crunches, the GHD crunches are an explosive abdominal exercise. GHD sit-ups place more load on the hip flexors, and work the abdominal muscles through a greater range of motion than the classic sit-up movement. That translates into increased profits.
- Lock your feet and get into a supine position with your entire body perfectly parallel to the floor.
- Hold the position without pulling the neck and taking care of the lower back.
- Your chin should be up, not tucked into your chest.
Supine barbell raises
This exercise is widely used to improve shoulder mobility, although we are going to do it a little more intense on the GHD machine and with a weighted bar. Position yourself exactly as in the previous exercise. Anchor yourself into the machine, keep your arms straight, and bring the bar up. You have to have good movement control.
Elevation in GHD
This may be the foundation exercise for this machine, although it is an incredibly challenging move. If you have a well-developed hamstring, you could do quite well. Another option for those who aren't strong enough to keep their hips, butt, back, and shoulders in a straight line throughout the entire movement is to do it on the floor.
- Adjust the machine so that your feet are pressed against the foot pad, toes down, and knees against the center of the support pad. Begin to kneel upright with your feet locked and your abdomen drawn in.
- Keeping your core in a neutral position (and not twisting at the hips), lower your entire upper body toward the floor. Continue lowering until your torso is parallel to the ground.
- Then engage your hamstrings and glutes to get back up.
Dynamic lifting with flexion
It is the same as the previous one, only that we will place a box in front of us to perform a push-up on the descent and push ourselves to go up quickly. Obviously this move requires considerably less force than the previous one, but it can help you develop explosive pushing power.
Hip extension on GHD machine
This posterior chain strength exercise is the easiest movement for beginners that you can do on the machine. The main muscle group it works is the glutes, but it also works the hamstrings, calves, and lower back.
- Start by adjusting the foot pad so that when you lock your legs, your hips are completely clear of the main pad. You need the hip to be able to flex and move freely through its full range of motion.
- Step onto the apparatus so that the soles of your feet are pressed against the ball of your foot, your toes point downward, and your quads are bisected by the support pad.
- Before doing a full hip extension, make sure you have the range of motion. To do that, try to lower your torso so that it's parallel to the ground and keep your body completely still. If you feel strong, confident, and comfortable in this position, and can hold it for at least 10 seconds, you're ready to do it from a hamstring position.
- From that position, slowly lower your torso toward the ground. Make sure you maintain a neutral starting position by maintaining a proud chest and tight core. Squeeze your butt to get back up.