My experience is I've had a Legend lying leg curl, a Paramount seated leg curl, a Legend leg extension, Parabody plate loaded leg curl/leg extension bench, Rogue Abram GHD, Legend GHD and what I currently have and plan to keep is a leg curl/leg extension machine w/weight stack and a 45 degree back extension bench. GHD Hip Extension This posterior-chain strength exercise is the most beginner-friendly movement you can do on the machine, according to Wickham. The first thing you need to do is to set up the GHD Extension machine. "It takes a ton of body awareness to be able to control your spine bit by bit as the back extension requires," explains Landry. Rear part wheels are in the air when the machine is idle not to interfere with the stability of the GHD. Titanium Strength Evolution Dual Leg Curl and Leg extension. Adjust the foot pad to be further from the main pad so that when you're face-down in the machine, your hip bones are resting on top of the main pad. The simple answer: The GHD machine is exactly as its full name implies: a piece of equipment that can be used to strengthen (or develop) your glutes and hamstrings. The GHD may be intimidating because it's unlike any other machine at the gym, but don't let yourself miss out on its posterior chain and core strengthening benefits. (That's right, the benefits of a strong strong core go way beyond aesthetics.). "You can slowly increase this range of motion over weeks or months as you get comfortable and strong in this position until you can fold to 90 degrees," she says. "The primary muscle group it works is the glutes, but it also works the hamstrings, calves, and lower back," he says. Convinced to give the machine a whirl? It sports pretty much all the features of the Body Solid, but has all the design elements of a fully-commercial piece of equipment. The Body-Solid SGH500 GHD provides a strength training machine that works a plethora of the body's muscle areas. Leg extension that makes stronger, keeps safer, lasts longer. Every feature that an athlete looks for in a Glute Ham Developer has been built into the Abram GHD. Technogym/kundoy/Getty Images, Your Ultimate Guide to Using the GHD Machine. "Doing posterior-chain exercises is essential for keeping your body healthy, muscularly-balanced, and pain-free," he says. Fun! By placing your hands behind the head in the "prisoner" position, the lever arm is increased which is equivalent to holding onto 20-30 pound dumbbell. From the Superwoman Position, slowly lower your torso toward the floor. It works isolated muscle groups to tone and define your glutes and hams. The difference is obvious to everyone watching when rectus femoris kicks in. Set up the apparatus so that when you're sitting in the machine, heels against foot pads (toes pointing up), your glutes are off the pad. Those who have identified the GHD sit-up and other feet-anchored sit-ups as a source of low-back pain seem to always pull with the iliopsoas alone and never use rectus femoris. Fully adjustable and equipped to remain steady while generating peak power output, the Abram GHD is the premier tool used to strengthen the hamstring and gluteus in way that is … Think of this move as an advanced iteration of cat-cow. The back extension is a similar movement pattern to the glute ham raise, however does target slightly different muscle groups (which is discussed below). It also prevents cheating and takes up little very little space. Leg Curl / Extension Machine – GLCE365 vs Legend. At Titan Fitness, we offer a solution: our extension bench. "Just enough adds some spice to your life....too much and you'll regret it for a couple of days." Compact, sturdy, and with a foolproof design, the Commercial GHD is the ideal glute and hamstring developer for … The other thing I've considered is a leg curl/extension machine. So in the Russian leg curl, you're getting 203% more joint torque at the knee compared to the hip, but the hip is 60-85% stronger in extension … Email Address * First Name . Single Leg Hip Extension exercises are concentrated workouts which are more impactful. There's been a number of times that my back didn't feel right and I switched out dead for GHD work or … This is where the athlete’s acceleration and speed is born. If you feel strong, confident, and comfortable in this position—and can hold it for at least 10 seconds—you're ready to do it from a hamstring position. "This movement helps you become more aware of what a non-neutral back feels like, so you know how to correct it." Glute Ham Raise / Developer (GHR / GHD) Glute ham raise is one of the most dynamic exercises for improving lower body strength. 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