oblique builder rotating side to side while held face up on a GHD
your hips and legs are locked into the machine, so the rotation has to come
from your trunk with nothing below the waist able to help
holding the weight out in front lengthens the lever, so a light plate loads
the rotation far more than the same plate held against your chest
Execution
Set yourself face up on the GHD with your hips on the pad and your feet locked
between the rollers. Sit up far enough to feel your abs take the load and hold a
dumbbell or a plate out in front of you.
rotate your torso to one side, taking the weight with you
keep your arms extended so the weight stays away from your chest
rotate back through the middle under control
continue through to the other side
keep your hips and legs locked into the machine throughout
Your bodyweight sets most of the load here, so what you hold adds to it rather
than being it.
Purpose
oblique builder rotating side to side while held face up on a GHD
your hips and legs are locked into the machine, so the rotation has to come
from your trunk with nothing below the waist able to help
holding the weight out in front lengthens the lever, so a light plate loads
the rotation far more than the same plate held against your chest
Execution
Set yourself face up on the GHD with your hips on the pad and your feet locked
between the rollers. Sit up far enough to feel your abs take the load and hold a
dumbbell or a plate out in front of you.
rotate your torso to one side, taking the weight with you
keep your arms extended so the weight stays away from your chest
rotate back through the middle under control
continue through to the other side
keep your hips and legs locked into the machine throughout
Your bodyweight sets most of the load here, so what you hold adds to it rather
than being it.