1 - Sit on the GHD machine with your hips positioned at the edge of the hip pad and your feet secured under the foot pads.
2 - Begin in an upright seated position with your arms crossed over your chest or extended overhead.
3 - Slowly lower your torso backward in a controlled manner, allowing your body to descend below parallel until your upper back and arms reach toward the floor.
4 - Drive your arms forward and engage your core to explosively pull your torso back up to the starting position.
5 - At the top, your torso should be fully upright or slightly past vertical — focus on using your hip flexors and core throughout the movement.
6 - Avoid using excessive momentum, especially when first learning the movement, to reduce risk of lower back strain.
