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.

Develope your GO Muscles With the most Effective GHD's

Body-Solid SGH500 Glute & Ham Developer

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Fitness professionals worldwide recognize the Roman Chair & Back Hyperextension for its unsurpassed development of the abdominal, oblique, lower back, glute, and hamstrings. Thick, double-stitched DuraFirm™ pads and oversize 8" foam rollers provide comfort and support. Premium commercial components ensure dependability and reliability even in heavy use, high-trac gyms and clubs. Stable and solid, the Body-Solid SGH500 Glute & Ham Developer is an essential piece for any workout facility.

Glute/Ham developers have been gaining in popularity for all types of commercial facilities and have never been more popular. The SGH500 is the best way to target and isolate the posterior chain muscles; the gluteus, hamstrings and calves.  The Body-Solid SGH500 Glute & Ham Developer is also versatile enough for ab, back and oblique workouts. The new Body-Solid SGH500 Glute & Ham Developer carries on the Body Solid tradition of combining quality and durability at an amazing value.

Rated for commercial use, the Body-Solid SGH500 Glute & Ham Developer is comprised of heavy duty 2”x3” 11 gauge steel tubing. The foot plate and rollers adjust horizontally and vertically ensuring a proper fit for any size user. The oversized split crescent pads are made from top quality foam and covered in our exclusive durafirm upholstery. Compared to other units, the added handles and step up foot plate make the SGH500 easy to mount and dismount. The SGH500 is in stock now. The new SGH500 carries on the Body Solid Pro Clubline tradition of combining quality and durability at an amazing value.

 Body-Solid SGH500 Glute & Ham Developer

Body-Solid SGH500 Glute & Ham Developer

Body-Solid SGH500 Glute & Ham Developer

Body-Solid SGH500 Glute & Ham Developer

Body-Solid GRCH322 Roman Chair

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With the Body-Solid GRCH322 Roman Chair you can strengthen your lower back, glutes, and abs in a comfortable and precise position with this dual hyperextension/Roman chair. The only hyperextension chair of its kind that provides several variations, the Body-Solid GRCH322 Roman Chair lets you lock in at a 45-degree angle for slanted hyperextensions, or use the adjustable foot roller system and adjustable seat to perform traditional hyperextensions. Even better, the multiple adjustments--which include a variable footplate--accommodates all body types and sizes. The Body-Solid GRCH322 Roman Chair which also lets you perform Roman chair sit-ups, measures 43"H x 45"L x 26"W and carries the following warranties: Lifetime of the original purchaser on the entirety of the product.This does not include Labor. The Body-Solid GRCH322 Roman Chairallows you to strengthen your lower back, glutes and abs in a comfortable and precise position.

PowerLine Roman Chair / Back Hyperextension

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PowerLine Roman Chair / Back Hyperextension

Your abs and lower back are crucial to your everyday activities. You must keep them strong and tight to avoid painful injuries. This Roman Chair/Back Hyper lets you train abs, back, glutes and hams in complete comfort and safety.

The PowerLine Roman Chair / Back Hyperextension is one of the most beneficial equipment which lets you exercise almost every parts of your body efficiently. It is even accepted by physical therapists to treat clients to get rid of back pain, to rehab from injuries and to help them to correct their posture. It is a simple, yet efficient equipment which should be in all home gyms.

PowerLine Roman Chair / Back Hyperextension

BodyCraft F670 45/90 Degree Hyperextension

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Relieve low back pain with hyperextension back machines.

The BodyCraft F670 45/90 Degree Hyperextension 45 degree exercise angle is rated at "beginner to intermediate" difficulty level, while the 90 degree exercise angle is rated at "intermediate to advanced."  The BodyCraft F670 45/90 Degree Hyperextension 2-in-1 roman chair design allows the individual user to progress from the 45 degree exercise angle (beginner to intermediate) to 90 degrees (intermediate to advanced).  It also allows for multiple users who need different difficulty levels to use the same machine and still get a good workout.  Remember, you save money on higher-quality weight training machines by shipping them directly to your house!

BodyCraft F670 45/90 Degree Hyperextension

BodyCraft F670 45/90 Degree Hyperextension

BodyCraft F670 45/90 Degree Hyperextension

Body-Solid 45 Degree Back Hyperextension GHYP345

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The Body-Solid 45 Degree Back Hyperextension GHYP345 is a combination inverted back extension and oblique flexor set at an exact 45° angle for ultimate conditioning. Strengthen your lower back safely and comfortably on the strongest 45° Hyper available. This
combination Inverted Back Extension and Oblique Flexor is set to an exact 45° angle for optimum conditioning. Telescoping midsection pads adjust to all size users and feature thick, double stitched DuraFirm"! pads for comfort and support. Over-sized 8" foam rollers hold you securely in place. Fully adjustable 4" thick midsection pads provide maximum comfort for all size users.


 

Powertec Fitness Dual Hyperextension Crunch P-HC10

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Powertec Dual Hyperextension Crunch P-HC-10

Powertec Dual Hyperextension Crunch P-HC-10

Powertec Dual Hyperextension Crunch P-HC-10

Powertec Dual Hyperextension Crunch P-HC-10

Powertec Dual Hyperextension Crunch P-HC-10 Powertec Dual Hyperextension Crunch P-HC-10

 

Body-Solid Pro ClubLine Leg Curl SLC400G-2

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  • High-quality leg workout machine with high-tensile-strength steel mainframe
  • Center-drive cam distributes weight evenly throughout entire range of motion
  • Extra-tough, tear-resistant DuraFirm upholstery with top-grade foam padding
  • Nylon-coated, self-lubricating steel cables; fiberglass-reinforced nylon pulleys
  • Powder-coated finish; measures 37 x 62 x 64 inches (W x H x D); lifetime warranty

 Body-Solid Pro ClubLine Leg Curl Machine SLC400G-2

Body-Solid Pro ClubLine Leg Curl Machine SLC400G-2

Body-Solid Pro ClubLine Leg Curl Machine SLC400G-2

This Body-Solid Pro ClubLine Leg Curl SLC400G-2 sets the standard for workout comfort and convenience. There’s not just ample strength, but highly regarded performance. And not just a comfortable workout, but one that can only be described as remarkably smooth. Compelling proof that a high quality, proven design never goes out of style. The Body-Solid Pro ClubLine Leg Curl SLC400G-2 has a uniquely engineered center-drive cam that distributes weight evenly to eliminate lateral torque. Biomechanically accurate pivot point ensures ergonomically correct body positioning for natural and complete Hamstring and Leg Biceps development. Elliptical cam keeps arc of movement smooth and provides variable resistance through full range-of-motion. Pop-pin adjustable foot pads assure proper alignment. Finally, a form-fitting machine that is big on strength, style and performance.

he Body-Solid Pro ClubLine Leg Curl SLC400G-2 is designed to provide an intense workout while eliminating strain, the Body-Solid Pro ClubLine Leg Curl SLC400G-2 is hard to beat. Easy and convenient step-in design makes getting started a breeze. 

Body-Solid Pro ClubLine Leg Curl Machine SLC400G-2

Body-Solid Pro Dual Leg Extension Leg Curl DLEC-SF

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  • Body-Solid Powerline Glute Max PGM200X
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  • Works each leg individually for maximum isolation of the gluteus maximus, medius, and minimus
  • Adjustable forearm pads slide forward and backward to accommodate users of any height
  • Standard weight horn allows you to load weights to increase resistance
  • Quality rollers, comfortable pads and simple adjustments

Body-Solid Powerline Glute Max

Body-Solid Powerline Glute Max

Body-Solid Leverage Leg Curl LVLC

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  • V-Bench design provides total hamstring isolation. Helps reduce back stress and unwanted knee forces
  • Adjustable foot rollers to accommodate all user sizes
  • Direct link movement arm design enhances smooth and continuous range of motion
  • Side handles for stability and control
  • Body-Solid In Home Lifetime Warranty that covers everything. Forever. Period

Body Solid Cam Series Leg Ext/Curl Machine GCEC340

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  • Thick, comfortable DuraFirm pads guaranteed not to break down
  • Fully adjustable seven-gauge steel cam will easily accommodate any user
  • Easy-to-use pop-pin allows adjustments to increase and control range-of-motion
  • Adjustable lifting arm can be positioned for exercising both hamstring and quadriceps muscles

Leg workouts have never been so quick and efficient with the Body Solid Cam Series Leg Ext/Curl Machine GCEC340. The two most important leg exercises can now be performed from one comfortable position. The fully adjustable 7-gauge steel cam will easily accommodate any user.

Just pull the jumbo pop pin and raise the lifting arm to a comfortable starting position, sit down and wrap your legs over the 8" foam rollers, then press down to perform seated leg curl exercises that will stretch and strengthen your glutes and hamstring muscles. Pull the pin again to lower the lifting arm and position your legs behind the oversize rollers to work the quadriceps muscles through a leg extension exercise.

FitnessZone will work closely with you to find the right lines of fitness equipment for your gym or health club, your personal training studio, a new 24/7 gym, a hotel or apartment fitness complex, a sports performance training center, a women's only club, a police or fire department, a corporate fitness center, or another type of fitness facility.

Body Solid Cam Series Leg Ext/Curl Machine Body Solid Cam Series Leg Ext/Curl Machine Body Solid Cam Series Leg Ext/Curl Machine

Body Solid Leg Curl Extension Station GLCE365

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  • Body-Solid's Exclusive Lifetime, In-Home Warranty Provides 100% Coverage for Every Part, Including Normal Wear Items
  • Fully Adjustable for Any Size User
  • DuraFirm Back Pad With Hold-Down Grips Can be Set to 3 Upright Positions and 2 Supinated Positions for Traditional Leg Curls
  • Hold Down Grips on Both Back and Thigh Pads for Support and Stability
  • Oversize 8" Foam Rollers Pop-Pin Adjust Both Vertically and Horizontally For a Proper Fit

Leg extensions and leg curls are high priority exercises with trainers, bodybuilders, and coaches. These exercises define the front and back of the leg. They strengthen the knees, hamstrings, quadriceps, and glutes. They also serve to protect the knee and joints from stress and injury.

These exercises define the front and back of the leg. They strengthen the knees, hamstrings, quadriceps, and glutes. They also serve to protect the knee and joints from stress and injury. Body Solid Leg Extension Station GLCE365 are engineered with the user in mind. The Body Solid Leg Extension Station GLCE365 will adjust to fit your body comfortably and position you for optimum exercise posture.

The Body Solid Leg Extension Station GLCE365 is designed to provide an intense workout while eliminating strain, the Body Solid Leg Extension Station GLCE365 is hard to beat. Easy and convenient step-in design makes getting started a breeze. The Body Solid Leg Extension Station GLCE365 thick, comfortable DuraFirm™ pads reduce fatigue and discomfort allowing you keep working out. Rock solid support and stability is delivered via heavy-gauge steel frames with all-4-side welded construction.

FitnessZone® is the premier fitness superstore on the Internet for free weight benches and plate-loaded machines. We carry a wide selection of top quality and reliable home or commercial adjustable weight benches and free weight machines. The FitnessZone® superstore offers the largest selection of free weight benches such as; flat benches, utility benches, flat to incline benches, decline benches, competition benches, adjustable multi-angle benches, Olympic flat benches, narrow benches, portable travel benches, and many more. We also offer a wide variety of plate loaded or single station exercise machines such as; vertical knee raises (VKR), hyperextension roman chairs, adjustable abdominal benches, ab crunch benches, preacher curl benches, Powertec leverage benches, lat-pull down machines, leg extension/ leg curl machines, seated calf machine, abdominal boards, FID benches, 45 degree hyperextensions, plate-loaded leg press machines, plate-loaded ab/back machines, inner/outer thigh machines, and many more. FitnessZone®’s selection of home and commercial weight benches and plate-loaded free weight machines can be shipped directly to your home, gym, corporate building, YMCA, fire department, or church at any time. We offer such a huge selection of brands of free weight bench systems and plate-loaded machines such as: Body Solid, BodyCraft, or Powertec at the best prices so you don’t have to waste time searching for a lower price.

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.

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Let the FitnessZone® sales staff help you navigate through the various models. Our expertly trained staff can assist you in selecting the free weight bench system that will custom fit your needs as well as your budget! Call us ANYTIME at 1-800-875-9145.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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