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This video demonstrates how to do a proper GHD Hip and Back Extension that you would find in CrossFit WODs.

Set up for the GHD Hip and Back Extension

  • Set the GHD at a comfortable distance for your legs
  • Begin with the hips free of the pad.

Points of Performance for the GHD Hip and Back Extension

  • Initiate the movement by tucking the chin and flexing at the spine, while simultaneously flexing at the hip.
  • Bring the spine back to extension at the bottom of the movement.
  • Next, deliberately surrender the lumbar curve and extend back up reclaiming the position.