Rogue Echo GHD Review

The Rogue Echo GHD is a space saving and economical version of a traditional GHD machine.

From the first time I saw one of these rack mounted GHD’s, I knew this was perfect for garage gyms because of the small footprint.

Having the option to move it up and down a weight rack opens up the possibility to multiple exercises from one machine which I love.

And since I’ve tested similar GHD-like products (Nordic benches, Nordic straps, rack mounted GHD), I wanted to see how this compared.

Let’s check it out!

Specs

• Echo pad: 30″L x 24″ W x 10″ H

• Compatibility: This is the Echo 3X3 GHD so it’s compatible with 3×3 weight racks

• Upholstery: Vinyl

• Hitch pin: 5/8″ diameter

Features

GHD Pad

The padding on the Rogue GHD Echo is awesome.

There’s no sinking whatsoever and it feels extremely comfortable on my knees when doing Nordic curls.

The domed area also feels good on my lower back when doing GHD sit ups.

The bottom of the GHD pad has a rectangular, non-slip fabric pad stitched on to it.

It also has a two seatbelt type straps with a similar non-slip fabric sewn on to them.

The non-slip fabric on the bottom of the pad is meant to create friction so the pad doesn’t slide on the floor.

The non-slip fabric on the straps is there so that they don’t slide when strapping the pad to a box.

Each strap is adjustable and has a plastic buckle.

Here’s how I set up the Echo GHD without a box.

I added some rolled up mats below it to add some height.

And also had to dumbbells behind it to stabilize it and prevent it from sliding towards my weight rack.

Rogue does sell a stabilizer kit that can be connected from the box to the upright to prevent movement but that won’t work at this height.

Leg Rollers & Foot Plate

I really like the quality of the leg rollers.

They feel durable, comfortable, and definitely not cheaply made.

It almost looks and feels like the high density foam used by AbMat.

Once I stick my feet in between the foam pads, it feels comfortable on my Achilles’ tendon and top of both feet.

And it’s secure enough where my feet won’t slip out when my bodyweight is hanging from it.

The foot plate is made of solid steel and gives my feet more stability especially when doing Nordic curls.

Rack Mounted GHD

I’ve owned the Exponent Edge rack mounted GHD for about a year so I’m used to that one.

And although Exponent Edge’s and Rogue’s GHD attach to my PRx folding rack differently, they’re both very stable.

The Rogue GHD foot plate has eight 5/8″ holes in the back where it connect to an upright.

Once I find a height I want to use, I insert the hitch pin through the upright and it stays there without wobbling.

Here’s what the Rogue’s GHD leg rollers and foot plate look like when attached.

Exponent Edge uses a built-in pin that goes from the front to the back of the rack like a J-cup.

Rogue Echo GHD vs Wall Mounted GHD

I like wall mounted GHDs because they don’t require any additional set up or floor space.

And even though I can do a lot of exercises on them, they can only be used at one height.

A rack mounted GHD like the Rogue Echo gives me a little bit more flexibility.

So if want to do reverse hyperextensions, lower back hyperextensions, or GHD sit ups, I have a bit more range of motion to play with.

GHD Exercises

Here I am doing lower back hyperextensions.

Here I am midway through a GHD sit up.

This feels similar to doing GHD sit ups on the Freak Athlete Nordic Hyper GHD machine.

Here’s a GHD sit up without the box.

I can still get some extension of the lower back but not as much as when using a box.

I’ve tried Nordic curls on several machines and I gotta say doing them on the Rogue Echo GHD feels much easier.

And this is because of the position my knees sit on the dome shaped pads.

When I pull myself up, the downward sloping sides of the dome pads assist me a little bit.

On a flat Nordic bench, all the work is done by my hamstrings unless I’m using an external assistance device like the NordSpotter.

Rogue Echo GHD vs GHD Machine

Compared to a full standing GHD machine, the Rogue Echo GHD is over $200 cheaper.

If you’re lucky you might find one at a discount in the Rogue Boneyard.

Besides the price, the other obvious difference is the amount of space required for a traditional GHD machine.

If you have the space, a GHD machine involves no set up or tear down.

For most garage gym owners, the size of the machine may not be worth the exercises it’s used for.

Pros & Cons

Pros

• Foot print: Takes up less space than a traditional GHD machine

• Adjustable: Foot plate and GHD pad can be adjusted in height

• Set up: Easy to set up with or without a box

• Comfortable: GHD padding and leg rollers feel good

• Sturdy: Surprisingly sturdy for a rack attachment. The 5/8″ pin holds it tightly on the upright.

Cons

• Height: Requires a box or other items to add height to the GHD pad

Rogue 3×3 Echo GHD Review

The Rogue Echo GHD is a good option if you like doing Nordic curls, GHD sit ups, and lower back extensions but don’t have a lot of space.

It won’t take up as much as room and costs less than a stand alone GHD machine.

I like the thick, comfortable padding, and very stable foot plate and rollers.

Check Out The Rogue Echo GHD