Videos
Instructions
- Position yourself on the GHD with your feet secured and hips just off the pad.
- Hold a weight plate firmly against your chest with both hands.
- Start with your torso lowered below parallel, fully flexing at the hips.
- Raise your torso in a controlled motion until aligned with your lower body.
- Pause briefly at the top, then return slowly to the starting position.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Avoid jerking or using momentum to lift the torso.
- Engage your glutes and hamstrings during the ascent.
Breathing Tips
- Inhale as you lower the torso under control.
- Exhale forcefully as you raise your torso to the top position.
Medical restrictions
- Lower back injuries
- Herniated disc
- Sciatica or chronic lumbar instability
The Weighted Back Extension on GHD is a high-intensity posterior chain exercise that strengthens the lower back, glutes, and hamstrings under load. By incorporating a weight plate held against the chest, this variation increases the resistance and mechanical demand on the spinal erectors and hip extensors. It's ideal for advanced athletes aiming to develop lower back endurance, core strength, and lumbar stability. The GHD setup allows for a full range of motion, enhancing control and spinal articulation. This exercise is particularly effective in strength training, CrossFit, and athletic performance programs, promoting injury resilience and postural improvement. Proper technique is essential to prevent excessive spinal loading and ensure safe progression.
What are the benefits of doing weighted back extensions on a GHD?
Weighted back extensions on a GHD build strength and endurance in the lower back, glutes, and hamstrings, making it ideal for athletic performance and injury prevention.
Is it safe to hold a weight during GHD back extensions?
Yes, but only if you have mastered the bodyweight version, maintain core engagement, and avoid hyperextension of the spine.
How heavy should the weight be for GHD back extensions?
Start with a light plate (5–10 kg) and increase gradually as long as form and control are maintained throughout the movement.
Can I use GHD weighted extensions to improve posture?
Absolutely. Strengthening the posterior chain with GHD weighted extensions helps support spinal alignment and posture control.