You may have noticed a couple new toys at CFDR.  We’ve recently upgraded our GHD collection and have some shiny new ones sitting right below the leader board.

At this point, I think most of you know the GHD is great if you are looking to throw in some mid-line assistance work.  You can knock out GHD sit-ups, hip extensions, back extensions, hip & back extensions, static holds, twists, on and on.

But, did you now the GHD is great for developing strong, powerful glutes and hamstrings?  I highly recommend throwing in some sets of glute-ham raises (GHR) as a warm-up or cool down whenever you get the chance.  The stronger these muscles get, the more weight you’ll move in your lifts, and your technique will improve tremendously.

Here’s the A-Z guide on GHR’s from T-Nation:

“The glute-ham raise (GHR) is one of the most popular posterior chain exercises in the lifting world, and for good reason. The GHR effectively strengthens the hamstrings at both the knee and hip joint by working its two primary functions, knee flexion and hip extension, simultaneously.

Being a closed-kinetic chain movement, however, the GHR is far more than just a hamstring isolation exercise. It also works the glutes, lower back, even the calves. In terms of training economy, it’s literally a one-stop shop for a better backside…” (continue reading).