Unlock Your Strength: How to Use the Glute Ham Developer (GHD) Safely & Effectively

Why the Glute Ham Developer Deserves More Love

We’re very fortunate with the exercise equipment available at CrossFit Feel Good. One of the less utilised pieces of equipment (simply because there’s just one and it wouldn’t be practical to program in a class format) is the Glute Ham Developer (colloquially known as the GHD). 

Turning Injuries Into Opportunities With the GHD

For those that have experienced injuries/niggles (particularly anything knee related or upper body) from time to time, you might have been given GHD hip extensions. With a lot of the members showing a lot of interest in doing extra work, I thought it was timely to explain the exercise options that this equipment allows as well as the benefits that each exercise provides.

GHD Hip Extensions

Targets - Hamstrings, Glutes and to a lesser extent your spinal erectors.

The link below (found also in the CFFG Youtube Page is a quick example of how to perform the movement (as well as the common mistakes). One thing that I don’t explain in the video is that the set-up is super important. Your hips have to be off the pad. If they’re not, it makes it impossible to hinge at the hips and the compensation will be flexion of the lumbar spine.

GHD Hip Extension - https://youtu.be/QWuxnl6ixjk?si=aSJkSUBFX06jhCxA

Scaling Options - Sorenson Hold - https://youtube.com/shorts/0VTtig6mUbA?si=a1cvoO291MUyfrGW

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GHD Hamstring Curls

Targets - Hamstrings and calves (and requires a solid abdominal brace to maintain a neutral spine)

Glute Ham Raise - https://www.youtube.com/shorts/gK5MIYPDfoQ

To perform as demonstrated in the video, requires a lot more pre-requisite hamstring strength than the hip extension (and as such we would program a much lower volume of work). To develop the necessary amount of hamstring strength to pull your body back up, eccentrics are commonly used.

Scaling Option - Eccentrics - https://youtube.com/shorts/om9ZElZnBaA?si=YIxB8vfNLiEfclyd

This technique is employed because we can be up to 150% stronger when the muscle is lengthening (think when you’re lowering down into a squat or moving towards the ground for a push up- but get buried when trying to stand back up or push yourself off the floor) than when it is shortening. The key cue here is to resist gravity or slow time down as you perform the lowering only phase.

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GHD Sit Up

Targets - Rectus abdominis, obliques, hip flexors (psoas and rectus femoris)

Disclaimer - not for those that have disc related or flexion intolerant lower back pain.

For those that are seeking increased strength in their abdominal wall, the GHD Sit up is a very effective exercise due to the significant range of motion that is employed.

Movement Demo - GHD Sit Ups - https://www.youtube.com/watch?v=pMS2dU0FuPk

Scaling options - GHD Hold - https://www.youtube.com/watch?v=yKz7ByO4PQc

From my own personal experience, I can say with confidence that adding in the GHD ham curls, hip extensions and sorenson holds gave me more confidence to hold my position off the floor when deadlift and the GHD sit ups improved my ability to brace under heavy back squats.

Please reach out to the coaches if you are interested in any of these variations or would like to know more about how we would program volume for you individually (it won’t be a blanket prescription/workout across the board).

Nick

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