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Old 01-25-2009, 01:43 PM   #1
Matthew Woodley
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Default GHD or Reverse Hyper?

I am trying to put together a garage gym and would like to know what would be more beneficial to my training a Glute Ham developer or Reverse Hyper Extension?
Eventually I plan to own both. What would be the best one to start off with?

Here are links to both of them:

GHD http://www.getstrength.com/GS-Specia...ypage.tpl.html

Reverse Hyper http://www.getstrength.com/GS-Specia...ypage.tpl.html
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Old 01-25-2009, 02:55 PM   #2
Garrett Smith
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Depends on what kind of training you do...?
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Old 01-25-2009, 03:21 PM   #3
Matthew Woodley
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Quote:
Originally Posted by Garrett Smith View Post
Depends on what kind of training you do...?
I mostly do a combination of power lifting, Olympic lifting and gymnastics / bodyweight conditioning.
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Old 01-25-2009, 06:03 PM   #4
Garrett Smith
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I'd say get the GHD first then.

On the GHD, you can do:
  • GHR (obviously)
  • Hip and/or back extensions
  • Reverse hypers (by turning around on it, you could add some weight through DBs or ankle weights)
  • GHD Situps (if you don't like your lower back much, I'm sure McGill sees that exercise and cries inside)
If you're going to get both, might as well get the more versatile one first.
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Old 01-25-2009, 08:17 PM   #5
Allen Yeh
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I vote for GHD as well.
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Old 01-26-2009, 04:42 AM   #6
Don Stevenson
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+1 for a GHD

We use bands or chains to perform reverse hypers on it too.
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Old 01-26-2009, 06:09 AM   #7
Ari Kestler
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Quote:
Originally Posted by Garrett Smith View Post
I'd say get the GHD first then.

On the GHD, you can do:
  • GHR (obviously)
  • Hip and/or back extensions
  • Reverse hypers (by turning around on it, you could add some weight through DBs or ankle weights)
  • GHD Situps (if you don't like your lower back much, I'm sure McGill sees that exercise and cries inside)
If you're going to get both, might as well get the more versatile one first.
Don't mean to hijack but from the sound of this it sounds like you don't like ghd situps? What about ones that aren't full rom?
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Old 01-26-2009, 08:33 AM   #8
Garrett Smith
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I've come to think of GHD situps as a very bad idea.

McGill's big saying is "spare the spine". GHD situps do not do that. They overuse the spine.

GHD situps are one of the biggest culprits of causing rhabdo in the CF community. Happens nearly every time they come up in a WOD with some poor newbie.

I see no "functionality" of being in a horizontal position with the legs fixed and aggressively hyperextending the spine and then reversing the motion. It would seem that every other branch of physical fitness approaches avoids this movement as well. It's always been there for everyone to use, and yet they don't.

I think they are a poorly designed exercise, often done to great excess. Bad combo.

Should I go on?
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Old 01-26-2009, 06:08 PM   #9
Patrick Donnelly
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Pavel recommends the GHD sit-up (he says Roman Chair, same thing) in Super Joints as a good mobility exercise. As long as you don't do them ad rhabdum, and already have sufficient flexibility to do them without pain, I don't see why you shouldn't.


Garrett, it just seems like you'll use every chance you get to take a dig at all things CrossFit. (Not that I don't agree with you at times, but it's pretty excessive, and not very subtle either.)
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Old 01-27-2009, 04:51 AM   #10
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GHD sit-ups as a mobility exercise are a very different animal than 150 reps of them for time.

Mobility exercises are done (or at least should be done) in a very controlled manner, with the intention of improving spinal health and ROM.

GHD situps "as Rx'd" are aggressive, jerky, fast, and done with the intention of increasing power output.

Explosive/plyometric exercises, IMO, should be done in their time-tested manner--in lower reps with impeccable form. This includes the GHD situp, if one decides their risk-to-benefit ratio is acceptable.

I had a big long post, but I know discussing the merits of CF is not okay on this board...so I won't...but I almost took the bait, Patrick.
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