Glute Ham Developer - Kompaktmodell 2.0

Schöne Alternative zum herkömmlichen GHD
Zwar schränkt die floor Option die übungsvielfalt leicht ein fürs homegym punktet sie aber durch den geringen Platz bedarf

In meinem Fall haben ich neben meinen powerrack ca 1x2m Platz den ich bisher für nichts nutzen konnte da alle Maschinen den hantelstangen die beim Training nunmal aus dem rack ragen in die Quere kommen würden

Diese Variante hier füllt diesen Platz perfekt aus, da die niedriger ist als meine safety's
So kann sie immer einsatzbereit neben dem rack liegen bleiben mit 3 alten 10er Scheiben beschwert liegt sie bombenfest
Die pads sind angenehm - fest und bieten genug Widerstand aber nicht unangenehm hart
Verarbeitung ist top Verpackung erfolgte in 2 einzelnen Paketen in 2 Werktagen

Alles in allem 100% glücklich

Sehr gute Verarbeitung, gute Qualität, Preis-Leistungsverhältnis ausgezeichnet, kann ich nur weiter empfehlen

Tut was er soll, wackelt nichts. Lege hinten 20er KH Hexhanteln drauf, dann ist der absolut bombenfest.

Für den Preis ein wirklich gutes Angebot. Erstaunlich gute Qualität. Nicht nur für Glute Ham sondern auch als Bauch und Rückentrainer zu gebrauchen

I love this thing. It’s rock solid and probably the most stable GHD I’ve used thanks to the fact that it lies on the ground, and it can be stored up against a wall so it doesn’t take up a massive permanent space in your gym like other GHDs.

The footplate lifts up a few centimeters off the floor if you leave it totally unweighted, but it won’t tip over and doesn’t really affect the movement at all. However, I usually weigh it down with a 20 kg plate and then it’s glued to the floor.

The fact that it lies on the floor doesn’t interfere with the glute ham raise movement, because you’re not really supposed to go down past parallel anyway. If you do that, it becomes a back extension, and builds momentum on the way back up that steals from the work your hamstrings and glutes have to do. The only other reason you’d want this up on a stand would be to do ab work, but there’s some research out there that suggests GHD setups are very bad for your spine. So in my opinion, you lose nothing by not having this raised up off the floor.

The only downside is that it’s large (it’s the same size as a regular GHD, just without the base), heavy and unwieldy to move around. There is no comfortable way to carry it, it’s a pain in the butt every time.

Since the whole point of this thing over a regular GHD is the fact that you can move it, it would be a HUGE improvement to add some caster wheels to the front of this thing so you could grab it by the weight peg in the back and roll it around like a bench.

I really like this GHD because, if you train at home, you can divide it in two pieces and store it away easily. And it is also very useful for isolating the hamstrings and calves (there are videos on YouTube on how to correctly do the exercise), specially if your lower back is already fatigued from heavy compound lifts.

Is this exercise a must? Is this exercise the reason you don't squat 300 kg? I would say no. You still want to do barbell good mornings for squat hamstring strength, and heavy RDLs. However, this exercise is unique. Its totally different from a Nordic Ham curl, and it is a beast of a compensatory exercise for the knee, a lot better than classic machine/band ham curls. When you deadlift or squat, you activate the hamstring but you are extending the knee all the time. Well, for knee longevity you also want to do knee flexions (against resistance of course). And the GHD is perfect for this purpose, sice you do the knee flexions with high intensity (normal machine ham curls are ok but they are not as beast as GHD).

Now, as a sidenote, you still want to be careful with this exercise. You want to warm up your hamstrings, and control the exentric. Just after it arrived I tried it and I could already do GHD for 5-10 reps, but I know this is not the case for everybody. If you dont push your butt back and cheat, and you keep your butt extended, this exercise is brutal for developing hamsring strength and grinding capability (a lot of people push their but back shortening the ROM, this is the best way of making a beast of an exercise useless). I say you want to be careful, because I dont feel this exercise is made for loading it with weight vests etc, and it has a good excentric component (so control your reps). I find that after doing lots of eadlifts, my hamstrings feel tweaky if I try to do GHD as a finisher, so I prefer to do this after squats or medium weight deadlifts. If you feel tweaky in your hamstrings, call it a day. To make sure you avoid any problems, make sure you are hidrated and you take enough salt, specially if you like caffeine, which dehydrates; also, listen to your body!! If something feels tweaky, dont push it.

I bought it because I think that hamstrings are crucial for knee health and for strength in powerlifting. If you have the money and the space, definitely go for it, you won´t regret it. The price is also a steal, since normal GHDs are very big and pricey, and even a famous company (you know which) has the same 700 $ price tag for both their normal GHD and home GHD which doesn't make any sense to me (or to your wallet).

Have a good rest of your day!!!