Rogue Abram GHD
Glute-ham developer built on Rogue's heavy-gauge frame for hamstring, glute, and lower back work that free weights can't replicate. The GHD trains the posterior chain through a full range under real tension — it's one of the hardest pieces on the floor, and one of the most effective.
HOW TO USE
Set the foot plate so the hip pad sits just below your hipbones, then lock your feet between the roller pads with your heels driving into the plate. Start with your body in a straight line, lower under control until your torso is vertical, then pull yourself back up by contracting the hamstrings and glutes. Start with partial range and add depth as you get stronger — this machine humbles people who rush it.
adjustability
FOOT RESTS
Dual roller pads that lock your ankles in place while your heels brace against the plate, anchoring your lower body so the hamstrings do the pulling.
ADJUSTABLE PLATFORM
Sliding foot plate that sets the distance between your feet and the hip pad — the single adjustment that determines whether the movement loads correctly or wrecks your hamstrings. Set it to your leg length every time.
HANDLES
Frame-mounted grips for getting into and out of position safely, and for bracing on assisted reps while you build up to full range.
