The Glute Ham Developer Machine (GHD) is arguably the best and most versatile
machine to strengthen your posterior chain. Bullet proof your hamstrings by mastering
the following progressions:
1) Back Extension: The most basic and simple exercise to start building
foundational strength in the low back and hamstrings. All novice lifters should
master the back extension before moving on to the next progressions. The back
extension also serves as a great warm-up for lower body workouts or any
movements involving the posterior chain.
2) GHR/Back Extension Combo: There’s a substantial difference in the level of
difficulty between the back extension and a proper Glute Ham Raise, so I
recommend combining both movements to bridge the strength gap. Bend and
lower your knees to the starting point of the Glute Ham Raise, then hinge at the
hip similar to the back extension. Make sure to drive your heels up into the
footpad using your hamstrings as much as possible to lift your torso each rep.
3) Full Range Glute Ham Raise: The GHR is an excellent exercise to strengthen
the hamstrings, however it presents a high level of difficulty for many lifters. I
recommend increasing the range of motion of the exercise by making the starting
point identical to that of the back extension. By starting lower, you increase the
range of motion and generate more upward momentum. This upward momentum
helps you avoid breaking at the hips and get past any sticking points.
4) Partial Range Glute Ham Raise: While it may sound counterintuitive, the partial
range GHR is significantly harder than the full range GHR as you eliminate any
swinging or momentum. Start with your chest parallel with the floor, hinge at the
knee and use your hamstrings to pull your body to an upright position.
Emphasize a slow and controlled negative to build more strength.
5) Hamstring Hip Hinge: Once you’ve mastered the Glute Ham Raise, then try the
Hamstring Hip Hinge (HHH). Adjust the GHD machine forward where you can
position yourself in an upright position with your knees directly on top of the pads.
From this position, hinge only at the hips until your chest is at least parallel to the
ground and then pull your chest back up to the upright position using your
hamstrings. Maintain a forward lean to ensure maximal hamstring activation
throughout the rep. Easier said than done.