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The Best GHD Sit Up Variations

The Best GHD Sit Up Variations

The GHD Sit Up is one of the most challenging abdominal exercises in all of fitness. This exercises takes the abdominal muscles through a larger range of motion as the spine extends and flexes during the GHD sit up than most “core” exercises commonly used. This large motion results in the GHD sit up being incredibly challenging and many athletes getting multiple days of some of the most intense ab muscle soreness they’ve ever experienced after their first GHD sit up workout.

For an in-depth breakdown of GHD Sit Up technique, I highly recommend this article on CrossFit.com.

For most, the GHD sit up alone is enough of an abdominal challenge. But for those wanting an even more intense abdominal challenge, the below exercises will crush your abs!

The glute ham developer is a wonderful piece of equipment. Be sure to also see my article on GHD posterior chain exercises as well!

GHD SIT UP ISO HOLD

Far too often, we ignore the great strength challenge that isometric muscle contractions can give us. The GHD Sit Up Hold is a great example of how challenging some isometric exercises can be.

GHD ISO HOLD & PRESS

If you want to add a little extra spice to the iso hold, grab some light weights and do some presses. This GHD Sit Up Variation won’t disappoint!

GHD TURKISH SIT UPS

The Turkish Sit Up is already a challenging core exercise. Typically, this is performed with the athlete lying flat on his or her back on the ground and then performing a sit up while holding a weight overhead. The GHD version kicks it up about four notches. I recommend starting with a training bar or PVC pipe and then increasing based on how that feels.

GHD PADDLING

I won’t lie, this one looks funny. But it is also one of the hardest ab exercises I’ve ever done. Again, I have to suggest starting with a PVC or training bar before moving to a heavier weight

GHD POCKET REACH

Compared to many of the other exercises shown in this article, this one does’t look too hard. But I’d bet it is actually the hardest of the bunch.

GHD PALLOF PRESS

This GHD Sit Up variation combines the difficult of a GHD sit up hold with the anti-rotational challenge of the pallof press. This is by far my favorite of all the exercises in this series of movements.

GHD RUSSIAN TWISTS

I strongly suggest going light here. This is one that will leave you sore for days! Crushes the obliques

GHD OBLIQUE TWIST

This variation is a great one for adding in more oblique work.

GHD OBLIQUE CRUNCH

A great exercise for the lateral core, especially if you arms aren’t as long as mine are!

GHD PILLAR PRESS

This variation works the lateral core. Focus on pushing the weight straight out in front of your body and pausing with your arms outstretched.

 

 

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