Extensión lumbar en GHD

Zona lumbar · Espalda media · Banco glúteo-femoral

Cómo se hace

Estas instrucciones están en inglés. Todavía no están escritas en español.

Set the glute-ham developer pads so your hip crease sits just past the edge of the hip pad and your ankles are locked under the foot pads.
Start with your torso hanging down, roughly perpendicular to the floor, hands crossed over your chest.
Brace your core and squeeze your glutes to raise your torso up until it is in line with your legs.
Do not hyperextend past a straight line at the top.
Lower back down under control through the same range until your torso returns past parallel.
Repeat for the set without swinging or bouncing at the bottom.