That's why you need a GHD in your home gym! | ATLETICA

The GHD or Glute Ham Developer is designed, as the name suggests, to train your buttocks and the back of your legs. However, you can do a lot more with it. In this post, you will find out exactly what and why you should integrate these exercises into your training plan. You will also find out why the exercises on this training device are so effective compared to other training devices. As a rule, you only need your own body weight and, if necessary, a weight vest, weight plates, dumbbells or similar.

What does the GHD look like?

The Glute Ham Developer consists of two large pads, a storage area and a foot attachment. This gives you various options for training your buttocks, the back of your legs, your stomach, your lower back or the back of your legs.

Why is it so important to train these muscles?

There are many reasons to specifically train your buttocks or the back of your legs. We will explain the benefits of the Glute Ham Developer based on individual training goals:

Back pain:

If you have back pain, you should definitely see a doctor or orthopedist who will prescribe a clear course of treatment, including physiotherapy if necessary. The cause of back pain is often a weak buttock. The buttock or gluteus stretches the hips and is optimally trained with the Glute Ham Developer. It is important that you train your buttocks over several weeks and learn to tense them. After that, there is a high probability that your back pain will improve.

Injury prevention in football or sprint sports:

We have all seen a torn muscle fiber on TV or on the sports field. The athlete grabs the back of his leg after a sprint and immediately notices that something is wrong with his thigh. The diagnosis of a torn muscle fiber or even a torn muscle bundle means weeks of rest for the athlete. The cause of the injury is a weak back of the leg. Nordic Hamstring Curls on the Glute Ham Developer are an excellent exercise, to train the back of the leg or more specifically the biceps femoris, the semimembranosus and the semitendinosus.

Sprint faster:

To sprint quickly, you need a strong posterior chain. This posterior chain consists of the lower back, the buttock muscles, the back of the leg and the calf. With the Glute Ham Developer, you train muscles in the muscle chain mentioned very specifically, which allows you to develop more power, especially in basic exercises such as deadlifts. In every sprint sport, you should therefore train regularly on the Glute Ham Developer.

More muscle mass:

Through a suprathreshold stimulus, you build more muscle, especially in the torso and legs. You also learn how to control the muscles better. This is a basic requirement for building muscle and very important for performing basic exercises such as squats or deadlifts.

What exercises can you do on the Glute Ham Developer and how are they performed?

We recommend the following exercises with the Glute Ham Developer to achieve your training goal:

1. Nordic Hamstring Curls

For Nordic Hamstring Curls, place your feet on the GHD plate and make sure that your feet are firmly secured in the attachment. Then kneel on the first large pad and make sure that your hips are completely stretched. Then slowly lower your upper body to the lowest position with your hips stretched. As soon as your legs are almost straight, bend your knees again and straighten up back to the starting position.

2. hip extensor on the GHD

In this exercise, you also place both feet in the attachment, where the soles of your feet rest on the plate. Your body lies on both pads and is completely stretched out. Then you roll down, vertebra by vertebra. In the lowest position, you roll back up to the starting position and try to feel your glutes.

3. abdominal crunches

In this exercise, you start with a stretched body, just like with the hip extension, but this time the back of your body is in contact with the pads. From here, roll up vertebra by vertebra until your hips are at an angle of around 90 degrees. Then roll down to the starting position. You should feel your abdominal muscles.

4. side abdominal crunches

Now lie on your side on the GHD. Your upper body is stretched out in the air. In this exercise, you bend your upper body downwards and straighten up again. Feel your side abdominal muscles.

Disadvantages of a GHD?

In general, there are few disadvantages to a Glute Ham Developer. However, for some people, it may not be the first piece of training equipment they should buy for their home gym.

1. blood pressure patients

The position of some exercises increases the pressure in the head. This can have negative consequences for people with blood pressure. Therefore, make sure you maintain an upright position during your training

2. difficulty level

Exercises like Nordic Hamstring Curls require a certain level of training. As a beginner, you might quickly be overwhelmed by some exercises. So try to get used to regular training and improve unit by unit, before doing exercises on the Glute Ham Developer.

3. It needs space

If you have limited space, a barbell with weight plates would certainly give you more flexibility and training success than the Glute Ham Developer. The GHD is a supplement for working on weak spots. With a rack, you have the option of training Glute Ham Developer exercises with additional equipment. Therefore, our second choice if you have limited space would be a space-saving rack with the right accessories.

Conclusion:

The Glute Ham Developer is an excellent training device to get a little closer to your goals of speed, muscle mass and better injury prevention. It can also help with back pain. The exercises on the GHD are particularly effective, but can quickly overwhelm beginners. The GHD is ideal as an addition to your barbell training. With accessories, you can also do GHD exercises on your rack.

Blood pressure patients and people with limited space in their home gym should consider purchasing a barbell with weight plates or a rack.

Feel free to come to our showroom or call us to find out what makes the most sense for your home gym based on your training goals. We hope we can get you excited about the Glute Ham Developer!