Who Uses The GHD On A Regular Basis?

[cog]

Started using a fully adjustable model at the new gym.Wondering if pressuring with the toes or hooking with the heel is preferred and why.

[Gixxer750]

The GHD is one of the most underused piece of equipment in the gym---if your gym has it, that is. It is superior for posterior chain strength and rehabilitation. The GHD was originally developed by and for Russian weightlifters. Since weightlifting requires your FULL foot to be planted on the floor (your feet are the foundation to ANY lift), the best way to perform an effective Glute/Ham lift on the GHD is to dorsi flex your foot so as much of the sole of your foot is on the foot plate. The GHD can also be used for anterior chain development as well.

Here is an article that I dug up in my files....enjoy the read. (I love the pic of the "original" version)

Notice the different levels of difficulty that can be acquired by lowering or raising the foot plate. A sure fire way to make your hammies SCREAM!

http://www.biggerfasterstronger.com/uploads/Glute-Ham%20Book.pdf

[cog]

Thanks,I had that stashed away but had been referring to a TNation article that had me starting from the straight position which is actually a reverse leg curl and quite difficult for six reps.I saw David Riegert in Montreal in Dec 75 leading up to the Olympics and he looked way harder back then.

[Andre Gregoire]

I knew what GHR glute ham raise was but had never heard of GHD before, looks like a hyper extension machine doesn't it? Can't you just take a hyper machine and make sure the support is at the hip/crotch level instead of at the waist level?

[cog]

No.Support is just above the knee and feet must be secure.

[Andre Gregoire]

No.Support is just above the knee and feet must be secure.

Thanks for the clarification, I looked at the PDF above and it makes more sense. Googling GHD I fell on some crossfit site and they weren't doing it right I guess.

[Gixxer750]

Thanks for the clarification, I looked at the PDF above and it makes more sense. Googling GHD I fell on some crossfit site and they weren't doing it right I guess.

The Crossfitters use it for Anterior chain development. Feet hooked and your facing UP to the ceiling. Then extending backwards and then pull up and touch your toes. The key is to AGGRESSIVELY push your heels into the foot plate. And when you extend back, the knees are slightly bent to take pressure off of the SI joint and lumbar spine, etc. I do this move regularly and 30 fast reps and your abs are killing the next day. However, you also get a great glute workout because you go into complete hip extension on the way down and eccentrically control your speed.

[Gixxer750]

Thanks,I had that stashed away but had been referring to a TNation article that had me starting from the straight position which is actually a reverse leg curl and quite difficult for six reps.I saw David Riegert in Montreal in Dec 75 leading up to the Olympics and he looked way harder back then.

Ah! I see what you mean. The reverse leg curl is brutal. If there is no GHD in a gym I just load up a leg extension machine and kneel on the floor and hook the back of my heels on the pad that would normally go on the front of your ankle/low chin. A small mat under your knees and your good to go. Plus, you can push your self up off the floor for some assistance if you can't make it all the way up. There are YouTubes of guys doing full range reverse leg curls from the floor setup holding 2, 45# plates!!! INSANE

[cog]

Ah! I see what you mean. The reverse leg curl is brutal. If there is no GHD in a gym I just load up a leg extension machine and kneel on the floor and hook the back of my heels on the pad that would normally go on the front of your ankle/low chin. A small mat under your knees and your good to go. Plus, you can push your self up off the floor for some assistance if you can't make it all the way up. There are YouTubes of guys doing full range reverse leg curls from the floor setup holding 2, 45# plates!!! INSANE

Wondering if you can clarify foot position.In the full hang position I plant my feet with a position similar to starting a leg curl.What I find as I come up past level is that I start pressuring with my toes,this creates pretty good stress on the calves.To me this seems to be natural if one were running....

[Gixxer750]

There are few videos on Youtube (search reverse leg curl or hanging leg curl). Foot position will be important when you have a significant load. To fully activate the posterior chain, the foot is actually plantar flexed (pointed). However, if the load is big enough and when the foot/toes are on the floor, you ought to flexed the foot (Toe to shin). Yes. You will push with your toes and thus feel the calves, because they tie into the hamstring.
Just remember to keep a very neutral spine and try to extend the hip all the way. Many people are still forward flexed at the hip, or they 'break' at the hip. If you can keep the hips fully extended (a straight line from head to knee) you will target the hamstring at the hip and knee.

[cog]

Thanks,will check in the mirror to see that I'm straight and not breaking at the hip.

[Thorgrim]

I love the glute ham raise. Just started them a couple months ago they are like a hyper extension and a ham curl in one. Never seem to be able to get my feet planted flat on the foot plate though.

[cog]

I love the glute ham raise. Just started them a couple months ago they are like a hyper extension and a ham curl in one. Never seem to be able to get my feet planted flat on the foot plate though.

It's a fully adjustable unit?

[cog]

Checked out CP's article on the GHD.He clarifies that as you come up past level,you must pressure with the toes.For those that haven't tried it,it adds a new dimension to calf training.

http://www.charlespoliquin.com/ARTICLESMULTIMEDIA/ARTICLES/ARTICLE/787/Faster_and_Stronger_with_the_Glute_Ham_Raise.aspx? lang=En#top

[fmrdh]

This is a great exercise. If it isn't in your current training, prepare for some severe DOMS the days after adding it in... lol

[cog]

Started using a band for extra resistance in the latter part of the movement,hooked under the front part of the base.This is the part of the movement where Westsides new inverse leg curl machine would be superior.