GHD Sit-Up — CrossFit Core Technique Guide
The GHD sit-up is one of the most aggressive trunk-flexion movements used in CrossFit. Performed on a glute-ham developer, it takes the athlete into significant spinal extension before a powerful sit-up back to neutral or above. That long range of motion creates a very potent training effect, but it also means volume must be introduced gradually. In CrossFit, GHD sit-ups are common in competitor programming, gymnastics strength cycles, and skill-development phases for athletes who already tolerate standard AbMat sit-ups comfortably.
Muscles Worked
Equipment
Watch the movement demo
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How to Do the GHD Sit-Up
Set the footplate so the hips sit slightly in front of the pad apex.
Start tall with ribs down and feet anchored firmly.
Lower under control until the torso extends behind the hips.
Initiate the ascent by bracing the trunk and driving the arms forward.
Return to upright with control — do not crash into the top position.
Common Mistakes
Using high volume too early — soreness and cramping are common when athletes progress too fast.
Setting the machine too long, which removes control at the bottom.
Falling into lumbar extension rather than controlling the range.
Coaching Tips
Treat GHD sit-ups like a progression, not a default ab exercise.
Start with low reps and full recovery before adding density in WODs.
Scaling Options
Easier / Beginner
AbMat sit-ups, anchored sit-ups, or reduced-range GHD reps.
Harder / Advanced
Tempo GHD sit-ups, weighted sit-ups, or strict leg-extended reps.
Frequently Asked Questions
Why are GHD sit-ups considered risky for beginners?
Because they use a much longer range of motion than floor sit-ups and create high eccentric stress on the abs and hip flexors. Beginners should build capacity with standard sit-ups first, then introduce GHD volume slowly.
Related Exercises
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