00:00Okay, so today we're going to be talking GHD sit-up technique.
00:04We've got Coach Chris here with us.
00:06And so there's really four things that I think about here.
00:09Arm action, leg action, vision, and breathing.
00:12So let's start with the limbs, arms and legs.
00:15So go ahead and jump in there, Chris.
00:16We already got the GHD set up to approximately where I like it
00:20and where Chris feels comfortable, so this is good.
00:23We did that in a previous video, so check that out.
00:25However, assuming we got this set up correctly,
00:27just go ahead and go through a couple reps
00:28and we'll just kind of pay attention to what his arms and legs are actually doing.
00:33You can see his knee kind of pushes down right through the middle of the range there.
00:36If you watch his arms, the arms stay straight the entire time.
00:40Go ahead and relax.
00:42So the knees are sort of a point of debate, even between us two a little bit.
00:47However, there's one thing in particular that is super important,
00:50and that's that you maintain speed through the middle portion of the movement.
00:53So if at any point where you have the most gravity working against you,
00:57which is sort of when you're parallel or perpendicular with the ground,
01:00or parallel with the ground, that's going to be really bad.
01:03Like that's an expensive position to be in.
01:05So you want to get through that as quickly as you can.
01:07Whether that means driving your knees down so that you can, again,
01:11kind of accelerate your way through that portion of the movement, that's totally fine.
01:15If that means maintaining a similar knee position the entire way
01:18and just really thinking about being active through that, that's totally fine too.
01:21However, you want to make sure that you're moving quickly through that middle portion of the range.
01:25The arm straight is something that we've seen from a lot of the elite athletes
01:29that we think is super important and something that more people should mimic
01:33versus laying back like this.
01:34You want to try to do a couple reps like that where you really exaggerate the arms,
01:38laying back and bending a lot.
01:40So what that's doing is it's making the moment arm of this movement longer,
01:44and it's being more expensive.
01:46There's more of an eccentric catch at the bottom.
01:48That's way more of an expensive way to do it.
01:50If you see a lot of the elites who've done a lot of GHDs,
01:53most of them keep their arms really straight.
01:55However, they keep it as close to basically below this position right here the entire time.
02:04They don't come way up over the top.
02:06It's more like a snow angel where it's out and around,
02:09and they keep those hands in really nice and tight.
02:12So that's the arms and the legs.
02:14Next is vision.
02:15So when you end with a movement, you either want to look forward
02:18or maybe at the foot pads, somewhere sort of neutral where it keeps your head in alignment.
02:23And when you lay back, it's the same thing.
02:25You want to keep that chin tucked.
02:26The last thing you want to do is look back at the wall behind you or at the floor.
02:30The floor will be there.
02:31It's not going to move, right?
02:33You want to make sure that you're doing everything that you can to maintain that same head position
02:36where you're not changing and altering it a lot.
02:38So go ahead and just go through a couple reps again.
02:41Yep, good ones.
02:42I just want you to see where his chin position is.
02:45We were talking about this.
02:46You can almost see your own belly button when you're looking in the direction that you're looking.
02:50So you're looking almost up at the ceiling, maybe forward a little bit.
02:52Now go ahead and just do one or two where you're looking back when you do it.
02:56It's really dizzying.
02:58It's not a comfortable thing to do.
03:00It feels much less sustainable overall.
03:02Okay.
03:03And then lastly would be the breathing.
03:05In general, you want to inhale as you lay back where you're losing that tension.
03:09And right as you go to catch tension, you're going to hold your breath for half a second.
03:12Maybe not half a second, but you know.
03:14And you'll sit up.
03:15And as you sit up and you become detentioned, that's when you'll exhale.
03:19If you get super exhausted when you're doing these where your rate of the actual GHD starts to slow down
03:25and you're at a really high just work rate overall.
03:29In other words, you're starting to slow down.
03:31You're super fatigued in the workout.
03:32Maybe you just got off another really taxing piece.
03:34You might have to take an exhale, an inhale, an exhale, and an inhale again as you sit up.
03:40So in other words, two breaths at the top of each movement.
03:43Because either way, you're still going to have to kind of hold your breath in the bottom.
03:46However, for elite competitors, they probably also have elite fitness.
03:49They don't necessarily need to do that.
03:50They can usually maintain one breath for each rep of the GHD.
03:54And that's a pretty sustainable thing.
03:55And they can also move through the reps pretty quickly.
03:57So it's not something where they're going to get bottlenecked in that way.
04:01So that's GHD tips.
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