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Today, in 3 Minutes or Less
Ham-ballina aka Gains with GHD…
Mindset of the Day
Daily WOD
So you wanna get stronger, pull faster with speed and power? Then, the Glute-Ham Developer (GHD) is where it will get juicy. Yes, that often-overlooked, slightly intimidating piece of equipment sitting can do wonders!
The GHD
The GHD, an acronym that sounds more like a secret government agency than a workout tool, is actually you BFF when it comes to strength training. It's not just about building buns of steel (though it's fantastic for that); it's about strengthening your posterior chain - the muscles that are crucial for virtually every movement you make.
Many of us have overlooked the GHD, either due to its daunting appearance, the fact that you don’t have one, or because we're just too cozy with our current routines. The GHD is an advanced movement, but it is worth working into your routine, even if it is scaled using a band or something to support you during the movement (which is something I need to do).
The Posterior Chain
Why focus on the posterior chain, you ask? These muscles – including your hamstrings, glutes, and lower back – are vital for lifting, running, jumping, and even just standing. A strong posterior chain can mean better posture, reduced back pain, and improved athletic performance.
GHD Exercises
Ready to befriend your GHD? Start with basic exercises like the GHD sit-up and the hip and back extension. These movements may seem simple, but they are incredibly effective at targeting those crucial muscles. As you get more comfortable, you can explore more advanced movement like an actual glute ham raise in the video above.
If you don’t have a GHD, here are some alternatives:
Good Mornings
Romanian Deadlift
Nordic Hamstring Curl
Kettlebell Swing
Hip Thrusts
Cable Pull-Throughs
Reverse Hyperextension
While the GHD can be challenging, give it the attention it deserves in your routine. Doing this will build a foundation of strength that supports all other movements, in and outside the gym. Embrace your inner Ham-balina, and get those hammies going. Your new PRs will thank you!
P.S.
To save space in your home or garage gym, I don’t really recommend buying an actual GHD. They take up too much footprint with limited versatility. Instead, we have a GHD that sits on top of a box and you can lock in your feet with an attachment to a rig. Now you can double up on the use of your box!
Daily Mindset
In of pursuit of fitness and health, it's vital to understand that the key to making substantial gains often lies in the quality and focus of our movements, rather than merely the quantity. This approach not only prevents injuries, but also ensures that the correct muscle groups are effectively engaged, leading to more balanced and comprehensive muscle development. Each focused movement strengthens the mind-muscle connection, enhancing the efficiency and effectiveness of our workouts.
As we go about our exercises today, consciously slow down and pay attention to each movement, prioritizing precision over speed. This mindful practice can significantly impact overall progress, creating a stronger and more functionally fit body.
At the end of today’s session, reflect on how this focused approach affects can increases your performance. Ultimately, in the grand narrative of our fitness journey, the way we move holds equal importance to the extent of our movements. Make every movement count!
Work Out Of The Day
With Equipment WOD
Main Set:
Glute-Ham Raises: 4 sets of 8-10 reps
Squats: 4 sets of 12 reps @ 75-80%
Deadlifts: 4 sets of 10 reps (75-80%)
Alternating Lunges: 3 sets of 12 reps per leg w/ 35lb DBs
Box Jumps: 3 sets of 15 reps
Without Equipment WOD
Main Set
Air Squats: 4 sets of 15-20 reps
Lunges: 4 sets of 12 reps per leg
Single-Leg Glute Bridges: 4 sets of 10 reps per leg
Nordic Hamstring Curls (using a partner or a secure anchor for your feet): 3 sets of 6-8 reps
Broad Jumps: 3 sets of 10 reps
Core Work:
Planks: 3 sets of 1 minute each
Russian Twists: 3 sets of 15 reps per side