Why Own A Glute Ham Developer?
A Glute Ham Developer is an essential piece of equipment for a number of reasons. You can train your glutes(butt), hamstrings, and lower back muscles all at once. Training these muscles is important, because we naturally tend to have stronger quads and lower back pain because of the imbalance. The glute ham developer remedies this by training the hamstrings and allowing zero compression strength training on the lower back. You can also hyper extend your core muscles by reversing the motion, which makes for an excellent core workout. We have a couple cheaper options for personal use listed first, and more expensive options listed below. If you are a gym owner or an individual who values quality, we recommend the CFF glute ham developer.
Pendlay Glute Ham Developer GHD
A step up in quality and durability, the Pendlay GHD is nearly indestructible. Able to fit both small and short athletes, this is perfect for both personal and commercial use. This is indicated by both the reviews and the price. It is still a budget piece of equipment for those of you looking to add a solid GHD to their home gym. You can also flip the other way and use it for a great core workout.
Check it out at Rep Fitness
One of the most important pieces of equipment to own for multiple reasons.
1. Develops excellent glute-ham strength, short for gluteus maximus(butt) and hamstring. This helps a lot to balance out the quadriceps since they are usually more developed, and receive more conditioning in every day activities. Having balanced muscular strength in the legs helps considerably with injury prevention.
2. Helps alleviate back pain. This is a fantastic tool to use for training when you have a back injury, tightness in your back, or an old sports injury. With no vertical compression on the back, you are filling the spinal column with spinal fluid(a good thing) and blood in the muscles. Basically, you build a stronger back while you alleviate your back problems, win-win.
3. You can hyper extend a great deal for excellent core training by simply switching around and going the other way. This is one of the three most important ways to train your core. The other two being isometric and twisting motions.
4. The exercise variety is endless. One of my favorite exercises (one you may have to build up to do!) is making my body straight as an edge while holding a kettlebell near my shoulder, and then proceed to do a one arm “bench” press. This is killer on my core doing an isometric exercise and destroys my shoulders(in a good way!). Try a weighted vest too!
Ghetto-rigging = making a glute ham developer using odds and ends. Yes it is possible, but there are several drawbacks. First, if you are gym or box owner, this is not a very impressive way to attract potential clients, or provide the equipment they need. Second, there is a maximum load you can ghetto rig yourself. Third, it is not safe, and I have seen people fall off whatever they were attempting to do it on. Take the next step in your training and purchase a decent glute ham developer and upgrade to a high quality glute ham developer if you have the money or own a gym. This is also called a Roman Chair