GHD exercises in crossfit

It is likely that in your box or sports installation there will be at least one GHD either Glute Ham Developer (which is what its acronym in English means) but most likely you are not taking out the entire game that this element offers. That is why today we are going to tell you the best exercises to do with GHD in crossfit but that you can also apply to your strength sessions or in your training of Powerlifting and Weightlifting, For example.

If we wanted to translate the name of this device into Spanish, it could be something like glutere and hamstring developer.

If you do crossfit the GHD It is almost certain in your box for appearing in the Games, as happened with the dumbbells, or the pastes. We have seen the GHD in several editions of the Crossfit Games, and unfortunately with one of the worst uses that can be given, that of abdominal work with hyperextension.

In Powerlifting or Linde training centers it is more common because we are usually given, more correct, which is for what is really designed.

There are usually few units of him, it is because it occupies a lot of space and has to be used individually, and also as we comment on the usual way it is not even at all recommended.

How is a GHD?

 

Because of its structure, the GHD is an element that blocks our feet and that with a large semicircular curved cushion allows us to work both upside down and face down. In addition, its structure keeps us so high from the ground that we can make very wide movement ranges and our head will never touch the ground. It occupies so much space because its base, almost triangular, is designed to maintain stability at all times and thus guarantee the security of the athlete who works on it.

You will have noticed that in the acronym of the GHD Reference is not made to the abdominals, and yet it is the only use that is usually given in crossfit. Well, this is quite negative, so today we are going to get the best exercises with GHD to improve your classes of Crossfit.

Exercises with GHD

Remember to always ask for advice from your coaches before executing these exercises to make sure you are doing them in the right and safe way for you.

Abdominals

But we have just said that this exercise is not the one? That's right, but it is also true that it is very likely that you are going to do it, so we are going to leave you some tips to make a responsible use of the GHD when you work your abdomen/core.

You must maintain your middle zone in tension, the problem when performing sit-ups with the GHD lies in an envelope curvature of the Lumbar area that can generate injuries since an extra effort will have to be made when going up and down to compensate for that hyperextension in the lumbar area, and even more to high repetitions. To avoid a bad position, leave your hip out of support as much as possible

The abdominals in the GHD yes, but without so much route, think about using it as a normal abdominal bank. We can go down to the horizontal for example. If you want it to be more spicy, put a ballast to the chest that could be an album or a ball on your head for example.

If you still decide to use the GHD in the style of the Crossfit Games I recommend you, especially if you are not very tall, that you "approach the ground" that is to say that you put a target, like a ball or mattress because it is not the same to touch the floor by measuring 190cm than 170cm

The feet grips allow the oblique abdominals to work, it is somewhat uncomfortable, but you can.

Lumbar hyperextensions mouth

Face down, leaving the hip out of support or in the curvature of descent, we go down and climb the lumbar. If you start making easy you can put ballast in the form of a disc, bar or kettles.

More rowing hyperextension

Very used in the world of weightlifting, cover with a bar and a pair of records, it begins gradually with two of five kilos and sees up. The rowing must be effective, retracting scapulae and with a controlled pull.

Seal Row

With the hip on the cushion we work only the pulls, try to take the bar to the area under the chest keeping the horizontality of your body.

Glute Ham Rises

Better put the main cushion so that you can support your knees on the front of it to be able to be kneeling at 90º. With the tight Core we go down until the hip exceeds the cushion and completely spread the knees and then climb.

Nordic Hamstrings or Nordic Curl

We do not put face down and bring the curlers of the feet to the main support because the knees must be based on the upper area of ​​the main cushion to be able to be kneeling at 90º. We exercise a controlled descent and go up, to climb you can drive in the handles the first times.

Both in the gluten Ham Rises and in the Nordic curl it is very useful to use a rubber that helps us control the descent and accelerate the climb. The best thing would be to put it in an elevated area, like a rear rack. If you don't have it, you can anchor it to the feet roller area.

Abdominals with Wallball

If you place the GHD near a wall you can throw the Wallball At the climb (do not try to throw it to the Diana of the WODS, but at a somewhat lower height)