37 GHD Machine WODs

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The GHD Machine (Glute Ham Developer) is a powerful piece of equipment that uses one’s own body weight to develop strength in the glutes, hamstrings, calves, and core. Its potency is not to be underestimated—this machine will kick your butt!

Movements: TheGHD Machine is most commonly used for three core-strengthening movements in CrossFit-style workouts: the GHD sit-up, the hip extension, and the back extension. You can also use the GHD Machine for developing your glutes and hamstrings, which was its original and primary purpose. Try some Glute Ham Raises (video) on the GHD Machine to fire up your posterior chain!

Set Up: When you get on the GHD Machine, your set-up will vary based on your height and the movement you’re about to perform. Without a good set-up, you’re risking inefficiency and injury. So, for example, if you’re about to perform the GHD Sit-Up, adjust the machine so that when you’re sitting with your feet in the foot holds, toes to the ceiling, with your butt slightly off the pad. Each exercise has a different set-up (such as requiring your toes to point to the floor), so make sure you know the proper positioning before attempting each movement.

Post-WOD Core Work: After a WOD, you sometimes feel like you’ve got a little left to give, a little more gas in the tank. On those kinds of training days, spend 5-10 minutes post-WOD on the GHD Machine. It’s a great way to end your training session and build a strong core.

Want abs of steel? Then it’s time you hit up some of the benchmark GHD Machine WODs below!