Extension work on the GHD can be both similar and dissimilar in action to CrossFit’s Nine Foundational Movements. The GHD hip extension is similar because the spine is held in neutral throughout each rep. Both the GHD back extension and the GHD hip and back extension require deliberate flexion and extension of the spine. While the spine is always held rigid when lifting, training flexion and extension on the GHD builds strength, positional awareness and coordination that can be applied to other
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Follow for more training tips for martial arts. How to do it: Set up on the GHD with your hips slightly extended and hold a cable or band at chest height. Press the band straight out while keeping your ribs down and resisting any rotation — the goal is stillness, not movement. Hold each rep for 10–15 seconds, 3–4 reps per side, and complete 2–3 total sets. Focus on smooth breathing and controlled tension — the obliques should feel active, not cramping. #martialarts #longevity #mma #training #box
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