GHD BENCH
SISSY SQUAT

Domande frequenti - Ghd-bench sissy-squat

• What is a GHD bench used for?
  The Glute Ham Developer is a bench specifically designed for training the posterior chain. It allows you to perform glute-ham raises, back extensions, hip extensions and GHD sit-ups, engaging the hamstrings, glutes and paraspinal muscles in both eccentric and concentric contractions. It is a key piece of equipment for sports performance training and in CrossFit boxes, where the GHD sit-up is a benchmark exercise in many WODs.
• What is the difference between a sissy squat and a Roman chair?
  The Roman chair is the piece of equipment used to perform the Roman chair squat, a squat with the ankles secured. Vince Gironda’s sissy squat, on the other hand, is a bodyweight exercise performed whilst resting on the heels with the upper body leaning backwards. The term ‘sissy squat’ is commonly used to refer to the piece of equipment as well, leading to some confusion over terminology.
• Which muscles does the glute-ham raise target?
  The glute-ham raise (GHR) primarily engages the hamstrings (biceps femoris, semitendinosus, semimembranosus) in a dual function: hip extension and knee flexion. It also activates the glutes and spinal erectors as stabilisers. It is considered one of the most comprehensive exercises for the posterior chain and is useful in preventing injuries to the hamstrings.
• Is the GHD bench suitable for a home gym?
  It depends on your goals. The GHD machine has a considerable footprint (around 1.5 metres in length) and is quite heavy, to ensure stability during dynamic movements such as the GHD sit-up. For a garage gym dedicated to serious athletic training, this makes sense; for a general-purpose home gym, it is often oversized, and it is worth considering more compact alternatives such as the Roman chair.
• How many kg does a professional GHD weigh?
  A professional GHD bench typically weighs between 80 and 120 kg. This heavy weight serves a practical purpose: during GHD sit-ups, significant dynamic forces are generated and the equipment must remain stable without being anchored to the floor. Models that are too light tend to tip over or vibrate, compromising safety and proper technique.
• Is the GHD sit-up dangerous for your back?
  The GHD sit-up is not inherently dangerous but requires technical progression. A common mistake is lumbar hyperextension during the eccentric phase: those with poor core control or a history of lower back problems should limit their range of motion (ROM) to below parallel. In high-volume WODs, it is one of the movements most frequently linked to rhabdomyolysis, so it should be introduced gradually.
• What is the difference between a hamstring curl and a glute-ham raise?
  The hamstring curl isolates knee flexion whilst keeping the hip fixed, and is performed in a prone position on a dedicated bench or hamstring machine. The glute-ham raise combines knee flexion and hip extension in a single movement, requiring greater coordination and strength. The GHR offers greater transfer to sports performance, whilst the hamstring curl is useful for isolation work and building muscle volume.
• Is the Roman chair only for the quadriceps?
  No. As well as the Roman chair squat for the quadriceps, the machine allows for back extensions, hip extensions, reverse hyperextensions, Russian twists with discs and various open-chain core exercises. It is a versatile piece of equipment for working the abdominal wall and paraspinal muscles, particularly in old-school training programmes and general physical conditioning.
• How much space is needed to install a GHD?
  For correct use, a space at least 2.5 metres long and 1.5 metres wide is required, taking into account the free space at the front for the body to swing during the GHD sit-up and at the back for extension. In commercial gyms, a dedicated area should be provided with technical flooring beneath the machine to absorb vibrations and protect the floor.
• Can the hamstring curl kit be added to an existing GHD machine?
  The 9123K hamstring kit is designed as an accessory to be used with the GHD & Sissy Squat 9123, transforming the machine into a prone hamstring curl station. It is a solution that extends the functionality of the bench without the need to purchase a dedicated isolation machine, making it useful in PT studios and gyms where space is a major constraint.
• What instalment payment options are available?
  Sidea offers a range of instalment payment options to make it easier to purchase professional equipment. Please see the dedicated page: Payment options Sidea.
• I’m a fitness professional – can I get special rates?
  If you work in the fitness or sports sector, register on the website as a Professional or as an ASD to gain access to the price list reserved for industry professionals. Pro registration allows you to view exclusive discounts and special terms across the entire Sidea catalogue.
• Is Sidea listed on the MEPA for public sector procurement?
  Yes, Sidea is an authorised supplier on the MEPA (Public Administration Electronic Marketplace). Public bodies, schools, universities, local authorities and public sports facilities can purchase Sidea equipment via the platform Public Sector Online Procurement. For information on product codes and direct MEPA orders, please contact Sidea customer service.
• What are Sidea’s returns and warranty terms?
  Sidea guarantees the right to cancel within 14 days of delivery for all online purchases, in accordance with current legislation. Products must be returned undamaged and in their original packaging. For full details on returns, refunds and the warranty, please see the page Terms and Conditions of Sale.
• Why choose Sidea equipment?
  Sidea has been designing and distributing professional fitness equipment since 1999: over 25 years’ experience serving gyms, sports coaches, CrossFit boxes, personal training studios and enthusiasts of advanced home fitness. Official distributor StrongFirst e Luxiaojun, which is exhibiting at the FIBO international trade fair and is the technical sponsor of the Summit of Strength. Every product is designed with durability, functionality and suitability for real-world operational contexts in mind. The service Gym Design Offers bespoke design services with 3D renderings. A warehouse covering over 4,000 m² in Gambettola (FC) to ensure rapid order fulfilment, direct technical advice and a special price list for professionals and amateur sports clubs.