Good Mornings:Variations and Frequency

[ballast]

I've got a question maybe some of you involved in Westside can help me with.First, how often do you guys do them.I usually do them as my max effort exercise working up to a 3rm.I've been thinking about using them on my dynamic squat day for 3 heavy sets of 6-8.Has anyone tried something similar or have any input regarding this?My purpose for this is to increase my max good morning weight, as I feel they are the best exercise for posterior chain strength.
Second, what types of good mornings have you guys found to be most beneficial?Also, can someone describe in detail arched-back good mornings?I hear alot of guys saying how they can do 450 pounds or more in the arched back good morning and I can't picture anyone doing a parallel gm with that kind of weight.Any help would be greatly appreciated.

 

[powerlifterjay]

I just hit a 545lb arched backed chains suspended good morning. Chain suspened are my favorites. I bend down liek i am setting up for a deadlift and were my back is, is where the bar goes. Difference in these and do ing rack good mornings is with pins i am fighting to adjust to the bar without it sliding around. With chains it will swing to fit me. So once up i good mornign and pause on the chain for a quick second then back up. I would say all , in all i am just at parallel. Maybe a little under.

I like seated good mornings as well, but i only like them if we had hit some stiff legs first. I think good mornings are just as beneficial to my hams and ass as they are my low back. When i started i had trouble bending over with 365. It felt shaky and liek my hams were weak. they were, but i have since put agood bit on my good mroning. Weird thing is my pull is close to but under 600lbs. So i feel not only have they helped my dead but my squats as well. I did an 805 squat in traiing 3 weeks ago. And if you see me squat you will see how good mornings have helped my squat just as much if not more then my dead.

 

[Screwball]

There are endless variations for the goodmorning especially when bands & chains are thrown into the mix. I like close/medium/wide stance standing arched-back gm's, seated gm's, bottom-up off of pins gm's (chains would be better - Anderson's). These are just a few and you can throw in some variety with foot placement and chains & bands. Good-mornings with bands will kick your ass. The bands want to pull you down so you really have to work hard to maintain your form. Good luck!

 

[latinus_spicticus]

I saw the most disturbing footage of suspended chain good-mornings about a week ago. It was from a link posted on this forum. My GOD-- these three guys (only one looked like he even lifted weights, he was pretty big but the other two were like 6' 200lbs of flab) had 500+lbs set up in their rack and held by chains. Anyway, the two unmuscular guys had the worst form I have ever seen; they would get under the bar and start swaying back and forth and then try to bounce the weight up. Their backs were so rounded that I thought at any second their discs would shoot out and bust my CPU screen. And even more disturbing was the fact that when they did manage to somehow inch the weight up-- they would totally drop the weight uncontrolled. I can only imagine what would happen if they didn't duck low enough and let that bar hit the back of their necks. Ugggh. I love GMs but these guys made me want to erase the exercise from existance in order to prevent catastrophic injuries. I mean, even when maintaining _excellent_ form, GMs are dangerous. I could not believe my eyes when I saw these dudes doing their ME suspended GMs. I will try to find the link and post it here again-- it is worse than watching a car wreck.

 

[GRIMMER]

Arched back gms are alittle different from a regular gm. The range of motion is very short so the higher lbs are able to be used. They are set up like a regular gm but with an extremely arched back as hard as you can get it. then you simpley lower as usual until your back just begins to rond over and back up. I did these with 435 for 2 yesterday. THey are great for getting your CNS ready for a heavy squat and i use them to make sure that if i get a little forward in my squat with a max attempt i can still fight it to the top.

 

[Jagermeister]

latinus,

you meen these guys?

http://207.202.218.110/training/vid...ornings 42.5 Dave hits 435 Tommy hits 705.WMV

http://www.growordie.com/