CrossFit Defiance



How and Why? - The GHD!


What is it?

The GHD (Glute Ham Developer) is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. Yes we will have workouts that incorporate it in but we want you to build up tolerance on it before jumping in the deep end of a WOD with maybe 75 plus reps. 

Our coaches will use the phrase, “you can do GHD sit-ups (or hip extensions) in today’s workout if you have voluntarily been on the GHD in the past two weeks.”  meaning, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout.  If you haven’t been on the GHD consistently over the previous 2 weeks, we will scale to another movement such as an abmat sit-up. 

We do this for two reasons:

Safety -The GHD is a fantastic, yet potent, training mechanism.  Most workouts involve at least 75 repetitions.  We want athletes on the GHD only if they are staying acclimated to the exercise.  .  

Second- it’s our way of keeping you on the GHD outside of class. If you want the privilege of doing GHDs in the workout?  Put in the time before and after class along the way.  Practice just like you would anything else. 

When should you use it?

We encourage you to make use of it in the 3-4 minutes before or after class.  

Where is a good place to start?

After showing the capacity to hold static positions then as a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row.  Athletes should aim to hit each of these three movements one time every week.  As a gauge, it takes 1 minute to perform 25 of these repetitions. Thats under 3 minutes of your time. 

If you are unsure how to use the GHD, please ask one of the coaches who will spare a couple of minutes to point you in the right direction as well as checking out this tutorial from

Ashleigh TownsendComment