GHD Situp To Medball Toss
PullbilateralBeginner
Equipment Needed
Medicine Ball
Target Muscle Group
Full Body
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Position yourself on a Glute-Ham Developer (GHD) machine with your hips against the pad and your feet secured, ensuring your body is straight from head to toe. 2. Hold a medicine ball at chest level with both hands, engaging your core for stability. 3. Lower your upper body back into a sit-up position, allowing your torso to extend while maintaining a straight back. 4. As you sit up, explosively toss the medicine ball forward, using the momentum from your torso's lift. 5. Catch the ball as it returns (if applicable) and repeat for the desired number of repetitions, focusing on engaging your core throughout the movement.",
