Midline Madness: Supine GHD Hold
Video by Travis Ewart
Have planking and hollow holds become too “easy” for you? Looking for a fun new challenge? Working toward a lever? Need an idea for ab supplemental work? If you answered yes to any of these questions then Supine GHD Holds are for you! If you have mastered a 90-second prone plank and can hold a perfect hollow for at least 60 seconds, you might be ready to kick it up a notch by moving to the GHD machine.
All the principles of a hollow apply here – you should be squeezing everything on the front of your body including your pecs, lower abs, obliques and VMO muscles and your lower back should be flat, just like it would be if you were doing these on the floor.
To perform the movement, sit on top of the GHD and place your ankles between the footholds. Straighten your legs and squeeze your quads then lean back into a supine (face up) hollow position. The level of your shoulders should stay slightly above the seat of the GHD. Keep your hands near the handles in case you need to bail out of the hold. You may need to start with short holds of 10-15 seconds and then work your way up to longer holds of 30-60 seconds.
If you love ab work like most of us do, make this your next challenge!
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