Question

Articulate the GHD Hip/Back Extension exercise used in CrossFit and how to perform them including primary points of performance________

Answer 1

The GHD Hip/Back Extension is a strength exercise that focuses on the posterior chain and is performed using a GHD machine. A neutral spine, tight core, and controlled ginglymus are crucial for correct execution. It helps develop muscle strength, stability, and endurance in CrossFit activities.

Step-by-step explanation:

The GHD Hip/Back Extension is a strength exercise used in CrossFit to target the posterior chain muscles, including the hamstrings, glutes, and erector spinae. To correctly perform a GHD Hip/Back Extension, follow these steps:

• Adjust the GHD machine so your hip joint is just beyond the pad.
• Secure your feet in the foot anchors.
• Start with your body in a horizontal position, maintaining a neutral spine.
• Slowly lower your upper body by hinging at the hips until you reach a position where your body forms a 90-degree angle.
• Use your glutes and hamstrings to reverse the motion and return to the starting position.
• Keep the movement controlled throughout the exercise, avoiding any bouncy motions or hyperextending the back at the top of the movement.

Primary points of performance include maintaining a tight core, a neutral spine, and ensuring a smooth movement. This exercise is beneficial for developing strength, stability, and endurance in the posterior chain, which is essential for many functional movements in CrossFit.