"In the glute-ham developer sit-up the range of motion is from as far back in hip and back extension as you are comfortable up to where you can touch the pads above the shin and instep. We’ve used this sit-up to teach our athletes how to fully engage the rectus femoris to improve the quality of hip flexion." (CrossFit Journal, 2003).

Though the hip flexors are the primary movers in the GHD sit-up, the abs play a strong role in stabilizing the torso to prevent hyperextension of the spine. This is, in our opinion, a more functional role for the abs than trunk flexion. Carefully introduced and practiced, the GHD sit-up is a potent tool for reeducating the athlete to use the hip flexors more efficaciously and safely.

Performing the deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift. Ensuring the dumbbells do not swing away from the body requires tension and control from the musculature of the upper back. As with many of the major lifts, learning to execute this movement well, regardless of the equipment used, will aid in developing well-rounded capacity.