There was a time GHDs (glute-ham builders) had been utilized in 10,000 CrossFit gyms all over the world—predominantly for GHD sit-ups, a motion that calls for that you simply go into huge spinal extension earlier than propelling your self again up along with your glutes and hamstrings.
While I’m certain there are nonetheless tons of health club who’ve averagely match individuals ripping via glute-ham sit-ups, many people have moved away from them, particularly those the place you set your physique into finish vary extension, as a result of GHDs simply aren’t that protected or good for almost all of our clientele (for my part).
Alas, GHDs sit accumulating mud.
But this doesn’t should be the case. There are tons of protected workouts you are able to do on the GHD aside from the GHD sit-up and the opposite fashionable motion—the again extension.
Below are 5 actions utilizing the GHD I like to incorporate periodically in my coaching.
1. Prone Barbell Rows
These are roughly bent over barbell rows, besides you carry out them along with your physique within the high of a again extension place, virtually such as you’re doing a plank. Focus on squeezing your butt cheeks and holding a impartial backbone collectively all through the motion and ensure you hold your pull tremendous strict.
- Perform three to five units of Eight-10 reps with a two-second pause with the barbell at your chest.
2. Supine Shoulder Rolls
Anchor your ft and put your self in a supine, hole physique place along with your physique completely parallel to the bottom. Place a light-weight barbell throughout your chest. I wish to cross my arms to hold onto it. Then slowly rolls your shoulders one after the other creating an virtually cyclical rolling motion.
- Perform three to five units of 20 to 30 seconds.
three. Supine Overhead Dowel Raises
Position your self precisely as you probably did in the course of the supine shoulder rolls in an ideal hole physique place. Holding onto a dowel (if you are able to do these with a barbell, you’re a rockstar, however for many of us a dowel is sufficient), hold your arms straight and drive it straight overhead.
- Perform three to five units of 10-12 reps.
four. Glute Ham Raises
Glute ham raises are an extremely difficult motion, but when your hamstrings are nicely developed, they could be just right for you. Another possibility right here for individuals who aren’t sturdy sufficient to maintain their hips, bum, again and shoulders in a straight line (i.e. with out breaking on the hips) all through your entire motion, is banded glute-ham raises. Check out the video for each.
- Perform three to five units of 6-12 reps.
5. Dynamic Push-Up Glute Ham Raises
These require significantly much less energy than glute ham raises, as you’re in a position to push off a field along with your palms to collect some momentum that can assist you return to your beginning place. Nevertheless, they’re beneficial and allow you to develop some explosive pushing energy, as nicely.