Glute Ham Developer

GLUTE-HAM DEVELOPERS

WHY AND HOW WE TRAIN USING THE GLUTE-HAM DEVELOPER

The posterior chain refers to the muscles on the lower backside of your body, especially the glutes, hamstrings and calves. These muscles have garnered special attention from strength coaches because they are the major muscles used in jumping and running. In fact, it’s estimated that approximately 40 percent of the power for sprinting and jumping comes from the glutes, and 25 percent from the hamstrings. Yes, squats will work the posterior chain, but better choices include power cleans, power snatches and deadlifts. But the best single exercise, your one-stop-shopping exercise so to speak, is the glute-ham gastrosoleus raise, or glute-ham raise for short.

What’s unique about the glute-ham raise is that it enables an athlete to train the muscles on the entire length of the spine and both the knee and hip extension functions of the hamstrings. This exercise is not possible with the back-extension benches found in most gyms, as the legs must bend to work the knee flexion. That’s why our Glute Ham Developers has a curved hip pad rather than a flat one.

The hamstrings are the single most neglected muscle group for most people. The legs in general don’t get a lot of attention but even when they do the exercises tend to focus a little more on quad-dominant movements. The hamstrings, however, are tremendously powerful muscles and are crucial for athletic performance – whether it’s squatting massive weights or sprinting. Strong hamstrings have even been correlated to reduction of low back pain and risk of knee injuries.

In recent years the glute ham developer has become a mainstay in the training programs of most serious lifters and athletes. It’s an excellent movement for developing the hamstrings and glutes (hence its name) since it trains the hamstrings through both of their primary functions: knee flexion and hip extension.

In recent years the glute ham developer has become a mainstay in the training programs of most serious lifters and athletes. It’s an excellent movement for developing the hamstrings and glutes (hence its name) since it trains the hamstrings through both of their primary functions: knee flexion and hip extension.

You also get the benefit of increased neuromuscular activation that comes with a bodyweight movement. Just like a pull-up versus a lat pulldown, you’re going to get a much greater full body training effect when you move your body through space. A properly executed natural glute ham raise is a safer, more effective hamstring exercise than a leg curl any day.

The glute ham developer is a piece of exercise equipment available at most fitness facilities. It can be used to build strength and tone up your back, legs, hips and abs, depending on how you position your body. The unit uses your own body weight as resistance, but in most cases you can hold weights to increase the intensity.

Hamstrings and Glutes

You can target the hamstrings and glutes with the glute ham raise, which is the most common exercise performed on the glute ham developer. Position yourself face down, heels firmly against the ankle pads and hips extended just beyond the thigh pads. Your knees should be bent and your torso vertical. Tilt forward by bending at the waist and straightening your knees. Continue until your torso is pointed downward and then extend back up to starting position. The glutes and hamstrings, at the back of your upper thighs, contract to extend your hips. Place a weighted barbell on your shoulders or hug a weighted plate on your chest to make the exercise more difficult.

Lower Back

The erector spinae muscle runs along your spine and is responsible for keeping your back straight. You can use the glute ham developer to target the erector spinae by doing back extensions. Back extension is similar to the glute ham raise, except that your knees remain extended the entire time. Set your heels underneath the ankle pads and straighten your legs so that your hips are just hanging off the edge of the thigh pad. Instead of starting with your torso vertical, your torso begins positioned parallel to the floor. Bend forward at the waist until your torso is pointed downward and then extend your back to come back up to parallel. Once again, hold a barbell or weighted plate to add more resistance.

Abdominals and Hip Flexors

Develop your abs and hip flexors by flipping over so that you’re lying on your back on the glute ham developer. Place your shins firmly against the ankle pads and set your butt atop the thigh pad. Start from a lying back position with your back arched and head slightly stretched back toward the floor. With your hands behind your head or arms across your chest, perform a sit-up, curling first with the abs and then bending forward at the waist. Stop once your torso is vertical and then lower yourself back down with control to the starting position.

Glutes

You can target your glutes on the glute ham raise by performing straight-leg extensions. Lie face down atop the unit in the opposite direction so that your head is near the ankle pads and your legs are hanging off the front of the thigh pad. Reach up and grab the ankle pads to hold yourself in position. Start with your legs hanging down toward the floor and then contract your glutes to lift your straight legs up until they are parallel to the floor. Lower them down with control back to the starting position.

FitnessZone® will be able to custom fit you on a free weight bench or plate-loaded machine that will help you obtain your fitness goals while meeting your budget or space requirements. We carry such brands as: BodyCraft, Body Solid, Bowflex, Inspire, Ironman, Kettler, Keys Fitness, Lamar Fitness, Powertec, Stamina and many more. We have service technicians on call 7 days a week throughout the World for our customer’s service needs. Order your free weight bench sysytem or plate-loaded machine at FitnessZone®.com and exercise your way to better Health.

Products