GHD Glute Ham Developer

Glute Ham Developer For A Stronger Posterior Chain

• Targets the hamstrings, glutes, and lower back.
• Weighs 48 kg and has four non-slip rubber feet for stable training, even during dynamic movements.
• Two smooth-rolling transport wheels for simple repositioning. 
• 167 cm long and 107 cm wide (including band pegs), the Glute Ham Developer has ample space for taller athletes.
• Heavy-duty construction with a 600 kg maximum load capacity. 
• Integrated band pegs allow you to add resistance bands for added training variety.
• Adjustable foot pads accommodate almost any body size and many exercise variations.

What is a GHD?

• Gluteus, often shortened to glutes, refers to the gluteal muscles—one of the largest muscle groups in the human body and the primary drivers of hip extension.
• The glutes are supported by the hamstrings (often called hams), which run along the back of the thighs and are responsible for knee flexion and assisting hip extension.
• One of the most effective exercises for strengthening the posterior chain is the Glute Ham Raise (GHR). This movement is performed most effectively on a Glute Ham Developer (GHD), which provides proper support, range of motion, and loading potential.

GLUTE HAM DEVELOPER WORKOUT

• The hamstrings are often undertrained in strength programs. A GHD helps address this imbalance by strengthening the posterior chain in a targeted, controlled way.
• All exercises can be performed using bodyweight alone or intensified with added resistance such as bumper plates, wall balls or resistance bands.
• Glute Ham Raises: Your feet are secured in the foot pads, with your knees positioned in front of the hip pad. Start with an upright torso, then lower yourself forward in a controlled manner until nearly parallel to the floor. From there, extend back up to the starting position.
• Nordic Curls: The movement pattern is similar to the GHR, but with the knees placed on top of the pad instead of in front of it. This changes the lever arm and significantly increases the difficulty.
• Performed as the opposite movement of the Glute Ham Raise. GHD sit-ups train not only the abdominal muscles but also the hip flexors and help develop explosive hip extension.
• Isometric holds such as the Sorensen hold and Glute Ham hold are additional exercise options that challenge the posterior chain and core stability.

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