We have four GHDs at the box for a reason, believe it or not they aren’t just a coat rack. The GHD, glute ham developer, is one of the best accessory pieces that we want you to incorporate in your training outside of class time. Not only does it improve midline stability but kinesthetic awareness as well. The most common movements done on the GHD are the GHD sit-up, hip extensions, and back extensions.
Yeah, it may look like a torture machine, but don’t fret, we are here to help you learn to love the GHD. As a starting point, you should be able to efficiently and safely perform 25 hip extensions, 25 back extensions, and 25 GHDs sit-ups in a row. This could be also be a great warm up before class!
During classes you may hear a coach say, “You can do GHD sit-ups in today’s workout if you have voluntarily been on the GHD recently and can safely perform the movement.” That means, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout. We like to see an athlete be able to keep their midline stable and healthy. We do this for one main reason, safety. The GHD is a fantastic, yet potent, training mechanism. Most workouts involve at least 50 repetitions. We want athletes on the GHD only if they are staying acclimated to the exercise.
Not sure how to do a movement or need a tune up on the GHD? Just ask! The coaches will often have five minutes at the end of class or after class ends to give you a run down.