Glute Ham Developer Flashcards
why ghd
Kinaesthetic awareness, body control( erector, ) flexion and extension, 2.communication can train under no load
9 foundational
train core
build mechanics beore
consistency and intensity
Mechanics are fairly easy
safe an don’t intimidating
Hip extension
footfall for short, dynamic in hip, stable at torso, static in trunk, maintain lumbar curve,Ne athlete superman hold, used in run, jump lifting, progress short range to long range, back is safe lumbar curve set , add weights …etc
Back Extension
Hip joint on top of pad, not free to move, static in th e hips, dynamic in the trunks, loose lumbar curve, extended one vertebrae at a time, takes tone of body control , static in th hip dynamic in trunk. intentional loose, Before met con, speed should be carefull
Hip and back extension dynamic
Move the pad back, hip in front of pad, one vertebrae at a time, open hip joint then one vertebrae at a time.
Ab sit up GH sit ups
hip over bar, explosive, spot the athlete few inches first, capacity on parallel.
GHD sit ups
Hip is free to move, knee flexed to extended, go down soft knee coming up straight knee.
Hip and back extension vs back extension
1) hip drop and one vertebra at a time back extension no intensity 2)