Glute-Ham Developer (GHD) Flashcards
GHD
Glute-Ham Developer
Define core strength
MLS or midline stabilization
Define midline stabilization
The ability to maintain rigidity, stability, and a lack of deflection from that line
What is the primary role of the abdominals?
The abdominals, along with the hip flexors, control one side of the torso
What are the primary muscles of the core?
Abdominals, hip extensors, hip flexors, trunk extensors, trunk flexors,
Identify flexion
Decreasing angle of a joint
Identify extension
Increasing angle of a joint
Define static
Not moving
Define dynamic
Moving
Hip extension
Hip flexion and extension, glutes and hamstrings work concentrically and eccentrically. Femur on pad and pelvis is free. 25-30 reps without momentum
Back extension
Pad under the pelvis. Deliberate surrender of the lumbar curve, engage the trunk flexion and extension. Erectors work dynamically. Glute and hamstring work statically or isometrically. 25-30 reps without momentum
Hip and back extension
Femur on pad and pelvis is free. Starts at the bottom, pelvis lifts first followed by a wave of contraction from lumber to the cervical finishing with a rhomboid pull at the top. Dynamic glute-hamstring movement.
Ab mat sit up
Lower back on ab mat, legs butterflied. Shoulders touch the ground and must pass the hip line on the way up
What are the benefits of foundational GHD exercises?
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How can you scale the foundational exercises for any athlete?
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