GHD Sit-Up for BJJ
The GHD sit-up uses a glute-ham developer bench to perform a full-range sit-up with hip extension at the bottom. The extended range of motion and hip involvement build powerful trunk flexion. This advanced exercise develops the explosive sit-up power used in sweeps from guard.
✓ Step-by-Step Instructions
- 1 Position yourself in the GHD with hips on the pad.
- 2 Secure your feet under the foot holders.
- 3 Lower your torso back until nearly parallel to the floor.
- 4 Extend your arms overhead at the bottom for full stretch.
- 5 Contract your abs to sit up explosively.
- 6 Touch the foot pad or reach past your feet at the top.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the explosive sit-up power used for hip bump sweeps and sit-up guard entries. The full-range movement builds strength through the entire trunk flexion range relevant to grappling.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Going too deep on the descent too soon
- ⚠ Using momentum instead of core contraction
- ⚠ Rounding the back excessively at the top
- ⚠ Not building volume gradually to avoid rhabdomyolysis
🔄 Variations
- → Weighted GHD sit-up
- → GHD hip extension
- → Slow negative GHD sit-up
- → GHD sit-up to rotation
Track Your GHD Sit-Up Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the GHD Sit-Up help my BJJ game? ▼
Develops the explosive sit-up power used for hip bump sweeps and sit-up guard entries. The full-range movement builds strength through the entire trunk flexion range relevant to grappling.
What equipment do I need for the GHD Sit-Up? ▼
You will need: GHD machine. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the GHD Sit-Up? ▼
The GHD Sit-Up is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.