Glutes, Hamstrings, and Everything In Between 🍑🔥
The Glute Hamstring Developer (GHD) is a game-changer. Whether you're working on speed, strength, or lockout power, this versatile piece of equipment will challenge you in ways other movements can’t.
Let’s break it down step by step so you can get the most out of your GHD training.
Why the GHD is Awesome 🚀
This isn’t just another exercise—it’s the best backside builder you’ll find. The GHD targets your glutes, hamstrings, and lower back while helping you improve your squat, deadlift, and overall strength. Even the bodyweight variation can be as tough as any weighted movement when done correctly.
Keys to the GHD 🔑
Knee Placement:
Beginner: Start with your knees dropped lower on the pad. This increases surface contact with your quads, giving you extra leverage to hinge back up.
More Advanced: Raise your knees higher on the pad as you get stronger for a bigger challenge.
Torso Positioning:
Hinging from the Hips: Engage your lower back more to target your spinal erectors. This is ideal for anyone struggling with their deadlift lockout.
Chest Up: Keep your chest upright to isolate the hamstrings and minimize lower back involvement. If you’re working on speed and power off the ground for your deadlift, this variation is for you.
