Because any movement on this device involves hyperextension, you are using your core on every single action.<\/strong> Then, this is a fantastic way to work your entire core area. More and more people realize the vital importance of shaping and strengthening the glutes, core, and abdominals. The Roman Chair is one of the best devices to accomplish all three in one go.<\/strong><\/p>\n <\/p>\n The best roman chairs we highly recommend are Rogue Monster Swing Arm GHD<\/a> by Rogue Fitness, the Marcy Roman Chair<\/a>, the CFF Glute Ham Developer<\/a>, the Powerline Roman Chair<\/a> and the Rogue Abram 2.0<\/a>. Check out comprehensive GHD Review Round-Up<\/a> to point yourself in the direction of the best one for you.<\/p>\n source: abmachinesguide.com<\/p>\n Set up the Roman Chair pads so that the ankle pads are in a direct line with the groin pad<\/strong>. Hop onto the machine in a face-down position, with your legs fully extended and your hips slightly over the pads. Warm up by doing a couple of back extensions. Now take your body up to a fully extended position so that your entire body forms a straight line with your hands stretched out in front of you.<\/strong><\/p>\n Hold this position for 30 seconds. As you get stronger extend the length of the hold.<\/p>\n source: www.limbcmalaysia.com<\/p>\n Lower the height of the ankle pads so that your legs are on a 45-degree angle when you position yourself on the device.<\/strong><\/p>\n Get into position and place your hands across your chest.<\/p>\n Perform a trunk extension by lowering your body down as far you can comfortably go.<\/strong> Immediately lift back up by squeezing the glutes and pushing your ankles against the ankle pads.<\/strong><\/p>\n source: syracusefitness.com<\/p>\n With both sets of pads in a direct line with each other and the distance between them shortened, hop on the machine face down with a slight bend in your knees<\/strong>. Your hips should be slightly over the pads, with most of the pads sitting on your quads.<\/p>\n Initiate the movement by pulling your knees down and pushing your toes against the pad.<\/strong> Return to the start position.<\/p>\n Perform two sets of 12 reps on each of these exercises, with a 30-second rest between sets.<\/p>\n source: www.refinedguy.com<\/p>\n Position yourself on the device with your body upright, so you are facing the ceiling. Hook your feet under the pads, which should be as low as possible.<\/strong><\/p>\n Keep your hands together in front of as you lower yourself to a 70% angle.<\/p>\n Now squeeze your abs<\/strong> to pull back to the start position.<\/p>\n source: www.webdirectbrands.com<\/p>\n Position yourself on the device with your body upright, so you are facing the ceiling. Hook your feet under the pads, with the ankle pad set just below the level of your hips.<\/strong><\/p>\n Hold a weight plate at arm’s length. Without bending your knees, move the weight from side to side.<\/strong><\/p>\n Make sure that your abs are engaged and your core is braced<\/strong>.<\/p>\n source: womenshealthsa.co.za<\/p>\n Hang from a pull-up bar at full extension.<\/p>\n With your knees together bring your knees as high as possible toward your chin.<\/strong><\/p>\n Slowly lower to the start position.<\/p>\n source: www.wxfitness.com<\/p>\n With the pads positioned, so they are in line with one another, lie on the machine face down.<\/strong> The distance between the pads should allow your legs to be fully extended. Your hips should be resting on the pad.<\/p>\n Extend your upper body out so that your torso forms a straight line with your legs.<\/strong><\/p>\n Cross your arms in front of your chest. Now lower your body as low as you can. Focus on lifting from the lower back as you rise back to the start position.<\/strong><\/p>\n Keep your core tight throughout.<\/p>\n source: www.fitnesszone.com<\/p>\n With the pads positioned, so they are in line with one another, lie on the machine face down. The distance between the pads should allow your legs to be fully extended.<\/strong> Your hips should be resting on the pad. Extend your upper body out so that your torso forms a straight line with your legs. This time, place your hands by your ears (don’t clasp them behind your neck).<\/strong><\/p>\n Lower your body to a full extension. As you rise, twist your body to the right, so that your right elbow comes up before your left one. Try to achieve a full twisting contraction<\/strong>. Lower and repeat on the other side. Both sides count as one rep.<\/p>\n source: kijiji.ca<\/p>\n Set the ankle pads to their lowest position. Position a kettlebell in front of the device.<\/strong><\/p>\n Hop on the machine, so you are hinged at the waist and reach down to grab the kettlebell.<\/p>\n With your back arched lower and lift the kettlebell up and down.<\/strong><\/p>\n Make sure that your arms are locked out during the movement.<\/strong><\/p>\n Gyms are filled with all sorts of weird and wonderful contraptions, many of them resembling medieval torture devices. One such device goes by the name of the Roman Chair.<\/strong><\/p>\n Primarily due to the advent of CrossFit, the Roman Chair has undergone an image makeover in recent years.<\/strong> It is now variously known as a GHD Machine, a Glute Ham Developer, a Glute Machine, a Glute-Ham Machine, a Glute Ham Raise machine or a CrossFit GHD. Don’t be confused; they’re all referring to the same thing, which we are still calling the Roman Chair<\/strong>, the same hardcore piece of training equipment that’s been producing ripped abs and magnetic cores for decades.<\/p>\n Whatever you choose to call it, there is nothing better for zoning in on the lower back, glutes, and hamstrings<\/a>. This fantastic piece of equipment deserves to be in your home gym. In recent years, several manufacturers have produced high-quality home versions of the Roman Chair.<\/strong><\/p>\n <\/p>\n ROGUE MONSTER SWING<\/strong><\/p>\n updated January 1, 2019 What on Earth Is A Roman Chair? The Roman Chair (aka Glute Ham Developer) is a stationary piece of exercise equipment with pads to hook your feet under and full support for the groin to rest against. The distance between the anchor pads and the groin pad can be adjusted to allow … Continue reading 3 Roman Chair Workouts For a Sexy Stomach and Toned Glutes<\/span> 5 Reasons You Need to Be Using a Roman Chair<\/h3>\n
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Key Roman Chair Tips<\/h3>\n
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Recommended Roman Chairs On The Market<\/h3>\n
Killer Roman Chair Workouts<\/h2>\n
Workout One: The Glute Ham Developer<\/h3>\n
![\"Isometric](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/isometric-glute.jpg\")
<\/p>\nExercise One: Isometric Glute Hold<\/h4>\n
Exercise Two: Roman Chair Trunk Extensions<\/h4>\n
![\"Roman](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/roman-chair-trunk-extension.jpg\")
<\/p>\nExercise Three: Glute \/Ham Developer<\/h4>\n
![\"Glute](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/glutes_ham_machine.png\")
<\/p>\nWorkout Two: The Ab Killer<\/h3>\n
![\"Roman](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/roman-ab-crunch.jpg\")
<\/p>\nExercise One: Roman Chair Crunches<\/h4>\n
Exercise Two: Roman Chair Twists<\/h4>\n
![\"Roman](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/roman-ab-twist.jpg\")
<\/p>\n![\"Hanging](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/leg-raise.jpg\")
<\/p>\nExercise Three: Roman Chair Leg Raise<\/h4>\n
Workout Three: Lower Back<\/h3>\n
Exercise One: Hyperextensions<\/h4>\n
![\"Hyperextensions\"](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/Hyperextension-roman-chair.jpg\")
<\/p>\nExercise Two: Twisting Roman Chair Hyperextension<\/h4>\n
![\"Twisting](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/Hyperextensions.jpg\")
<\/p>\nExercise Three: Kettlebell Lift<\/h4>\n
![\"\"](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/kettlebell.jpg\")
<\/p>\nSummary<\/h2>\n
![\"Rogue](\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/03\/Rogue-Monster-Swing-Arm-GHD.jpg\" "\\"Rogue")
<\/a> <\/span><\/p>\nOur #1. Recommendation<\/h4>\n
![\"roman](\"https:\/\/garagegymbuilder.com\/wp-content\/uploads\/2016\/08\/pin3.png\")
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