Glute-Ham Developer (Ghd)

Front 1

Define and articulate the importance of core strength and midline stabilization

Back 1

Core strength refers to the use of stabilizer muscles to setup for the movements that occur with the larger muscle groups. Midline Stabilization is the capacity to maintain neutral spine (resist flexion of spine or hyperextension of the trunk/back) under load. Deviation from neutral spine sets the athlete up for potentially less function and less force generation

Front 2

Identify the primary role of the abdominals

Back 2

Abdominals primary role is midline stabilization, not trunk flexion; stabilize the torso from over extension.

Front 3

Identify the primary muscles of the core

Back 3

abs
erectors
hip flexors

Front 4

Define and identify flexion and extension about a given joint

Back 4

Flexion - decrease angle of joint
Extension - increase angle of joint

Front 5

Articulate the foundational GHD exercises used in CrossFit and how to perform them

Back 5

Hip extension - Posterior position, hip in front of the pad, allows full ROM hip flexion/extension; dynamic hips, static trunk

Front 6

Describe a progression for introducing an athlete to the GHD

Back 6

Start with an ab mat then reintroduce the GHD machine only going to 1/2 extension, until better core strength is developed

Front 7

Describe how to scale the foundational GHD exercises for any level of athlete

Back 7

Initialy just hold in superman position.

Then lower few inches until comfortable and slowly increase ROM

Front 8

Articulate/ Identify primary points of performance for the foundational GHD exercises

Back 8

GHD Sit-up - anterior position, hip in front of pad; incrementally develop ROM & capacity to parallel (spotter if necessary) then into full ROM past parallel - bent knee descent, then explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors.

Front 9

Identify what musculature and how it is used for the foundational GHD exercises

Back 9

abdominals & hip flexors

Front 10

Understand how the movements of the GHD are similar or dissimilar to the nine foundational movements

Back 10

Hip extension - dynamic hip, static trunk
Back extension - static hip, dynamic trunk
Hip/Back extension - dynamic hip & trunk
GHD Sit-up - dynamic hips, static trunk

Front 11

Articulate the benefits of GHD work

Back 11

develops kinesthetiic awareness / body control
develops communication/language of flexion, extension not training under load builds athletic confidence;

think mechanics, consistency, then intensity.

Front 12

Articulate how the GHD requires core strength

Back 12

by working the abdominals isometrically

Front 13

Why to use Glat-Ham Developer

Back 13

1. Kinestetic awarnes (body awarness, control, how to control flexion, extension)

2. Communication (understanding flexion, extension and using GHD allows for such understanding)

3. Ability to train under no load