A GHD is a fantastic exercising tool to keep in your repertoire. It opens the opportunity for doing various significant body-building exercises which are tough to duplicate without a proper exercising machine and training. A GHD is used to build strong glutes, developing and enforcing your posterior chain, and promoting the core-to-extremity power.
The major exercises that you would do on the GHD are back and hip extensions, ham/glute raise and GHD sit-ups; to name few. You can refer to FHENS and our online videos on what kinds of exercises are done and how they can be done, so that you can get familiar with them.
Like everything else, there are certain precautions you need to take before starting on this regimen. People who are not used to working out, shouldn’t get immediately on this as it can be problematic.
Here are a few things you need to know before you start :
The abdominal region is worked the strongest in this exercise regimen. So you should take extra care to make sure that it is not overworked. Most likely, people who are starting out will have problems with this as their abdominals are not strong enough and might develop abdominal strain very quickly.
If you have a back problem, then you should ensure you inform your trainer and receive medical clearance. The glute ham developer puts a lot of strain on the back and spinal cord. It exerts shear forces on all 5 lumbar discs when you revert to the starting pose. For a lot of people, this can be extremely problematic. There is also a risk of cramping the quadratus lumborum (The quadratus lumborum is a muscle of the posterior abdominal wall. It is the deepest abdominal muscle and commonly referred to as a back muscle). When under heavy mechanical duress, this muscle is put under tremendous strain. This is due to the reduced ability of this muscle to perform in this position.
If these are things that you were already aware of and your familiar with the proper execution and mechanics with the GHD, then warm up and push yourself to the outter limits.