How To Save Your Back And Train Your Lower Body

Imagine receiving a college diploma….without having to eat ramen with your 15 roommates for the next 30 years while you pay off your student debt.
Like school, every exercise we do in the gym comes with some kind of debt – with the deadlift debt being the greatest of all.

The Glute Hamstring Raise is a useful exercise because:

1. It saves you a lot of the stress that the deadlift puts on the spine.
2. It isolates and works the hamstrings while working on torso stability (which allows you to perform various exercises more efficiently).

How to do it on the Glute Hamstring Developer (GHD):

– Wedge your knees into the pads while pushing into the base of the back.
– Stand up tall, with your glutes forward and ribs down (this is your starting position).
– Push your body away and extend fully, exhale, and contract back to starting position.

There are 2 main ways to get started:

Let’s just be straight – Glute Hamstring Raises are hard, especially if you’ve never done them before. Give these two progressions a try.

1. Control the descent down, and instead of curling back up, support yourself and reset your position.
2. Anchor a resistance band behind you, and hold it behind your head to assist you on the way back up.

No GHD? No problem!

1. Add weight to a box and wedge your feet underneath.
2. Ask a gym buddy to hold your feet down.
Train hard and stay free of deadlift debt!

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