GHD Nordic Assist

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For GHD Nordic Assist, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Secure the ankles, pad the knees and set the GHD support so you can return without losing the knees-to-head line.

Execution

- Keep the hips extended, lower the whole body forward, meet the support smoothly and use only enough help to return under hamstring control.

Range, tempo and breathing

- Perform 3 × 5–8 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not fold at the hips, drop onto the support or push so hard that the hamstrings stop working. Shorten the lean or add support.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.