erector builder rounding and extending the spine on a glute ham developer
the GHD sits your hips higher than a 45 degree bench, so your torso hangs
further down and the spine travels through more range before it runs out
same rounded movement as a back extension: a straight back turns it into a hip
hinge for the hamstrings
Execution
Set the GHD so your hips clear the pad and lock your feet between the rollers.
Start with your torso hanging straight down.
round your spine fully, letting your torso hang towards the floor
extend your spine gradually, vertebra by vertebra
continue until your body forms a straight line at the top
reverse it, rounding your spine progressively on the way down
let the flexion at the bottom be complete
When bodyweight becomes too easy, add weight by holding a plate against your
chest. Let your back round fully if you are adapted to spinal flexion, and work
towards it incrementally.
Purpose
erector builder rounding and extending the spine on a glute ham developer
the GHD sits your hips higher than a 45 degree bench, so your torso hangs
further down and the spine travels through more range before it runs out
same rounded movement as a back extension: a straight back turns it into a hip
hinge for the hamstrings
Execution
Set the GHD so your hips clear the pad and lock your feet between the rollers.
Start with your torso hanging straight down.
round your spine fully, letting your torso hang towards the floor
extend your spine gradually, vertebra by vertebra
continue until your body forms a straight line at the top
reverse it, rounding your spine progressively on the way down
let the flexion at the bottom be complete
When bodyweight becomes too easy, add weight by holding a plate against your
chest. Let your back round fully if you are adapted to spinal flexion, and work
towards it incrementally.