Final answer:
The GHD Hip Extension exercise in CrossFit targets the posterior chain and is performed by hinging at the hips on a GHD machine, lowering the torso, and then raising back up while maintaining a neutral spine.
Step-by-step explanation:
How to Perform the GHD Hip Extension Exercise in CrossFit
The GHD Hip Extension is a strength exercise used in CrossFit to target the posterior chain muscles, which include the hamstrings, glutes, and lower back. To perform this exercise properly, follow these steps:
- Adjust the GHD machine so your hips are just past the pad and your feet are securely anchored.
- Start in a horizontal position with your body in a straight line from head to toe.
- With your legs straight, initiate the movement by hinging at the hips and slowly lower your upper body towards the ground.
- Maintain a rigid torso as you descend, avoiding any bending at the waist.
- Once you reach a position with your upper body perpendicular to the floor, reverse the motion by contracting the glutes and lower back to raise your torso back to the starting position.
- Ensure that you keep your spine neutral throughout the entire movement.
Primary points of performance include maintaining a neutral spine, engaging the glutes and hamstrings, and moving through a full range of motion.