DIY GHD for GHRs

DIY GHD for GHRs

Since selling my Hyper Pro and debating buying the next iteration, I’ve had to figure out how to do GHRs. So after playing around for the past few weeks, I’ve finally got a version of a GHD that I am happy with, has no weird or uncomfortable issues, and feels as solid as my Hyper pro or really any GHD did. I do GHRs 2x a week and sometimes use weights. This set up is stable.

Its a very simple set up, takes no longer than 15 seconds. Here are the materials:

• Rep GHD pads (I’ve had these for years and bought them on a rep sale for maybe $40)
• Crossmember. This is what the pads are laying on top of to keep them off the ground and give my knees a few inches of space
• 3 safety pins. First pin keeps the pads from sliding forward. Second pin holds my ankles and third pin secures my feet. I tend to use safety pins for tons of DIY stuff. 2 of my pins are rogue and one is Rep.
• Rep leg pads. These are used to secure my ankles. These came with the Rep GHD pads kit. I am using 3 of them and secure them on the safety pin with a 1″ dumbbell clip that I had laying around

It took me a few tries to work out the kinks but I am not sure what I can do to really improve this at this point. I am going to keep using and see if I decide to buy the hyper pro x or just use this set up.

The disadvantage of this set up is that you can’t set angles, although I guess I could increase the height of the pads. The other is you can’t do a hyperextension off it, but that’s something I never do with a GHR. I do my hyperextension separately and actually just prefer a roller on my rack for it.