Your Path to a Powerful Posterior: GHD Training 101
The glute hamstring developer, or GHD, is an awesome tool for building a strong backside. This article will break down the steps to help you scale to your first bodyweight GHD exercise effectively and safely.
Preparing for the GHD
Before you get on the GHD, it's crucial to ensure you can properly hinge your bodyweight while maintaining a tight core. If you struggle to reach your toes without a flat back, you may need to work on your flexibility and core strength before attempting the GHD.
Initial Scaling: PVC Pipe Assistance
One of the hardest aspects of the GHD is the idea of falling at the knee and using your hamstrings to bring your entire body up.
To ease into this movement, start with a PVC pipe in hand. This allows you to make contact with the ground quickly and gives you more control over your bodyweight.
The PVC pipe acts as a support, helping you get comfortable with the initial phase of the exercise.
Intermediate Scaling: Partner Assistance
The next step involves getting assistance from a trainer or a partner at the gym. Your partner will spot you by absorbing your hands into their shoulders as you fall (as demonstrated in the second video).
This support helps you start catching yourself later in the fall, gradually building the necessary strength and confidence for the movement.
Advanced Scaling: Bottom Range Assistance
The final scale involves having your trainer assist you at the bottom range of motion on the GHD.
Here, the trainer will only catch you lightly at the most stretched-out position. You will then complete the concentric (on the way up-shortening) phase of the GHD by yourself (as shown in the third video).
This method allows you to progressively build up to performing the entire movement independently.
