Glute-Ham Developer (GHD)

Question 1

Define core strength

Answer 1

Midline stabilization (MLS)

Question 2

What are the primary role of the abdominals?

Answer 2

The abdominals, along with the hip flexors control one side of the torso (with the hip extensors and erectors involved on the other side)

Question 3

What are the primary muscles of the core?

Answer 3

abdominals, hip extensors, hip flexors, trunk extensors, trunk flexors

Question 4

Define flexion

Answer 4

decreasing the angle of a joint

Question 5

Define extension

Answer 5

increasing the angel of a joint

Question 6

Hip Extension Movement

Answer 6

Femur on the pad and the pelvis is free. articulate at the hip only, maintaining the distance from xiphoid process to pubic bone. Only flexion and extension of the hip join. (trunk flat and does not move)

Question 7

Describe a progression for introducing an athlete to the GHD

Answer 7

1. Hip extension 2. Back extension 3. Hip & Back extension 4. GHD Sit-Up

Question 8

Describe how to scale the foundational GHD exercises for any level of athlete

Answer 8

Abmat sit up for GHD or reduced range of motion

Question 9

Identify primary points of performance for the foundational GHD exercises

Answer 9

25-30 consecutive reps

Question 10

Understand how the movements of the GHD are similar or dissimilar to the nine foundational movements

Answer 10

GHD movements are static contractions that stabilize the midsection.

Question 11

Articulate the benefits of the GHD foundational exercises

Answer 11

heighten awareness and develop capacity at midline stabilization.

Question 12

Define midline stabilization

Answer 12

The ability to maintain rigidity, stability and a lack of deflection from that line

Question 13

Back Extension Movement

Answer 13

Pad should be under the pelvis. Surrenders the lumbar curve engaging in trunk flexion and extension. Controlled movement

Question 14

Hip & Back Extension Movement

Answer 14

Same setting as hip extension (femur on pad, pelvis free). Start from the bottom, extended in the spine, full flexion in the hip, the pelvis first lifts followed by a wave of contraction from the lumbar all the way to the cervical, finishing with a rhomboid pull back at the top. “Snake movement”

Question 15

GHD Sit-Up movement

Answer 15

No trunk flexion. Pad is set so the pelvis is free, athlete descends to touch the ground and comes back to seated. Should be performed for new athletes with a restricted range of motion.
Some leg flexion in the descent then the leg extends dramatically and pulls the athlete to seated.

Question 16

Abmat sit up movement

Answer 16

Fat part of abmat goes towards glutes, and the athlete put the soles of the feet together in a butterfly. Shoulders then touch the ground and come back to seated where the shoulders must pass the hipline on the way up.