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goodmornings? what are they..?
- Thread starter rez
- Start date
They are good for the lower back and trunk. You use the same stance as when you are squatting with the barbell behind your neck resting on shoulders. But instead of squatting you bend over until your back is parallel to the floor or until you feel discomfortable. I hate good mornings and rarely do them. I think you can get good results using a roman chair and doing some weighted hyperextensions.
brianmincher
New member
Good mornings are probably the single best exercise you can do for increasing your squat and deadlift. they are one of the best ways of strengthening your posterior chain. these are the muscles that do the squat and deadlift.
If you are not doing good mornings you are missing out on a lot of strength.
B.
If you are not doing good mornings you are missing out on a lot of strength.
B.
brianmincher
New member
both those exercises also work the posterior chain, though the bent over rows to a much lesser degree. What are you considering an awsome squat, by the way? Just curious. And Good mornings will bring up your deadlift poundage too, by the way.
B.
B.
Comfort level
Good mornings in IMHO can be good at a decent wieght. However if you are planning to use them once you recover they are a real pain when done to failure! In your situation I would imagine for rehab purposes the intensity level will be modest so try them and see if you like them. Once you recover if you are doing high intensity training, (doing each set at a wieght that causes failure at the last rep) good mornings can be dangerous for you and anyone near you, unless you are using a rack. Let me illustrate: You are on your last rep, you are parralell to the floor and you struglle but can't getback to a raised position. You have no choice but to let the barbell roll from behind your neck, forward over your shoulders and neck. If the wieght is in the 150-200 range that is very dangerous, not to mention the wieght rolling into another gym member. Another note, if you want growth you have to do exercises to failure, so to sum up, good for rehab and toning, bad for high intensity in done to failure. Good luck, I prefer wieghted extensions
Good mornings in IMHO can be good at a decent wieght. However if you are planning to use them once you recover they are a real pain when done to failure! In your situation I would imagine for rehab purposes the intensity level will be modest so try them and see if you like them. Once you recover if you are doing high intensity training, (doing each set at a wieght that causes failure at the last rep) good mornings can be dangerous for you and anyone near you, unless you are using a rack. Let me illustrate: You are on your last rep, you are parralell to the floor and you struglle but can't getback to a raised position. You have no choice but to let the barbell roll from behind your neck, forward over your shoulders and neck. If the wieght is in the 150-200 range that is very dangerous, not to mention the wieght rolling into another gym member. Another note, if you want growth you have to do exercises to failure, so to sum up, good for rehab and toning, bad for high intensity in done to failure. Good luck, I prefer wieghted extensions
Re: Comfort level
Why would you be parallel to the floor?
You have to do these to failure? Nope, not for the benefit. Your body will cheat when your hams, hips, and back hit exhaustion...just stop when they start to go. Kinda like doing bar curls...
Maybe I am wrong here...but aren't GM's for your hams mostly?
B True
nolin said:Another note, if you want growth you have to do exercises to failure, so to sum up, good for rehab and toning, bad for high intensity in done to failure. Good luck, I prefer wieghted extensions
Why would you be parallel to the floor?
You have to do these to failure? Nope, not for the benefit. Your body will cheat when your hams, hips, and back hit exhaustion...just stop when they start to go. Kinda like doing bar curls...
Maybe I am wrong here...but aren't GM's for your hams mostly?
B True
brianmincher
New member
yes, Hams, Glutes and lower back, this is the posterior chain, and this is what good mornings works on.
And are you kidding about rolling the bar over your head to get rid of it???
Only, and I mean only do these with a competent spotter on each side, or better yet, as I do, do them in a power rack with the catch pins set up so you don't kill yourself.
I am not close to being the strongest guy on this board, but I have gone up into the mid 400's on good mornings. Rolling the bar over your head to get rid of it would be a good way to get a permanent reverse mohawk. I can just imagine how long it would take to grow hair back on the middle of my head if 435 lbs worth of knurled bar rolled over it.
I would not recommend going completely to parallel either, unless with a relatively light weight. When things start getting heavy for me (over 315) form gets a little dicey, but as Dave Tate says, when the weights get heavy, just get the damn thing up.
B.
And are you kidding about rolling the bar over your head to get rid of it???
Only, and I mean only do these with a competent spotter on each side, or better yet, as I do, do them in a power rack with the catch pins set up so you don't kill yourself.
I am not close to being the strongest guy on this board, but I have gone up into the mid 400's on good mornings. Rolling the bar over your head to get rid of it would be a good way to get a permanent reverse mohawk. I can just imagine how long it would take to grow hair back on the middle of my head if 435 lbs worth of knurled bar rolled over it.
I would not recommend going completely to parallel either, unless with a relatively light weight. When things start getting heavy for me (over 315) form gets a little dicey, but as Dave Tate says, when the weights get heavy, just get the damn thing up.
B.
Rolling bar mohawk
If you read my post closely you will realize i was trying to illustrate how dangerous that would be. This for a person who doesn't know what a good morning is and probably doesn't know you need a rack, (which I mentioned). My point was that if this individual wanted to try them without a spotter which is the situation most people find themselves in, that he should use moderate wieght to AVOID having the bar roll over his head. If he did want to do them he should use a rack, and by the way, the more paralell to the floor you get the more you stretch you hams and glutes and in the process increase the efficiency of each movement, kind of like why guys like the wide grip on a flat bench, the stretch helps. Got me?
If you read my post closely you will realize i was trying to illustrate how dangerous that would be. This for a person who doesn't know what a good morning is and probably doesn't know you need a rack, (which I mentioned). My point was that if this individual wanted to try them without a spotter which is the situation most people find themselves in, that he should use moderate wieght to AVOID having the bar roll over his head. If he did want to do them he should use a rack, and by the way, the more paralell to the floor you get the more you stretch you hams and glutes and in the process increase the efficiency of each movement, kind of like why guys like the wide grip on a flat bench, the stretch helps. Got me?
good mornings form
Good Mornings are actually done as low as you can go without toppling over. This includes a rounding of the back, and your head even goign between your legs if you can! Naturally you won't be able to do much weight on these. I personally like to use around 95 lbs. and keep the form nice and slow.
Russian Deadlifts, on the other hand, are done until your back is parallel to the ground. Or more specifically, go as far down as you can before your back begins to round. It also helps to keep your shoulder blades compressed and retracted throughout the movement, just as you do in a deadlift. You should be able to do about 20-40% more weight on these than the Good Mornings.
just thought i'd throw in my 2 cents...
n*
Good Mornings are actually done as low as you can go without toppling over. This includes a rounding of the back, and your head even goign between your legs if you can! Naturally you won't be able to do much weight on these. I personally like to use around 95 lbs. and keep the form nice and slow.
Russian Deadlifts, on the other hand, are done until your back is parallel to the ground. Or more specifically, go as far down as you can before your back begins to round. It also helps to keep your shoulder blades compressed and retracted throughout the movement, just as you do in a deadlift. You should be able to do about 20-40% more weight on these than the Good Mornings.
just thought i'd throw in my 2 cents...
n*
