GHD BENCH
SISSY SQUAT

Domande frequenti - Sissy squat

• What is the difference between a sissy squat and a Roman chair squat?
  They are often used interchangeably because they are performed on the same piece of equipment. The Roman chair squat is the traditional name for the exercise: the body lowers backwards whilst keeping the knees fixed, isolating the quadriceps. 'Sissy squat' is the popular English name for the same movement, mainly used in bodybuilding and modern athletic training.
• What does GHD stand for, and what exercises can you do?
  GHD stands for Glute-Ham Developer. On the same bench, you can perform: glute-ham raises (closed-chain hamstring curls), dynamic back extensions, GHD sit-ups with a full range of motion, Roman chair squats and variations of isometric back extensions. It is one of the most versatile pieces of equipment for working the posterior chain and the core.
• How often should the plates on a professional GHD be replaced?
  It depends on how often they are used. In a CrossFit box with 30–50 athletes a day, the main pads — thigh pads and foot pads — may need replacing every 12–18 months. In a gym with moderate use, every 2–3 years. The most obvious sign of wear is permanent deformation, which alters the axis of rotation during the exercise.
• Is the glute-ham raise suitable for all fitness levels?
  No. The glute-ham raise requires a significant level of thigh strength. Beginners or athletes with obvious muscular imbalances may find it too challenging in the first few weeks. It is common to follow a progression that starts with the classic back extension, moves on to the eccentric variation of the GHR, and finally to the full movement. The use of an elastic band for assistance is a common strategy in CrossFit.
• Is the sissy squat safe for your knees?
  The movement involves a significant anterior translation of the knee beyond the tip of the foot, which makes it biomechanically demanding for the patellar tendon and cartilage. In healthy individuals with balanced quadriceps and hip flexors, the exercise is safe if performed with gradual progression. It is contraindicated in cases of active patellar tendinopathy or during the post-operative phase following knee surgery without a specific rehabilitation protocol.
• Can the GHD bench also be used for core training?
  Yes. The GHD sit-up is a trunk flexion exercise performed with the hips in initial hyperextension, which engages the hip flexors and the rectus abdominis over a much wider range of motion than the classic crunch. It is one of the most commonly used core exercises in CrossFit programmes, but requires careful progression to avoid lumbar strain during the first few sessions.
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• 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.