help with my good mornings

[makedah]

I was going for a PR with good mornings Monday (yesterday) and on the last 2-3 attempts it was REALLY hard to keep that arch, esp. when unracking, walking out and unracking. I have a good bit of natural arch, so it was quite something. I rounded my upper back on one rep and on another, when trying to stand back up to rack the weight, I rolled my hips under. I think it was about then that I called it a "PR" and moved on to the next thing. Tonight, in addition to the usual DOMS, my low back hurts a bit. It's not like a usual soreness, more like "back pain."

I had a bad fall when I was 11 (injury wasn't diagnosed/treated) and since then I've had to "watch it" with my low back. I don't want to fock up my back!

It might be a case of the weight just being too dang heavy for me, but I'd love any tips on GM form and/or racking/unracking heavy weight in general. FYI: I train alone.

 

[spatts]

I think you hit the nail on the head.

If I trained alone, I'd try the chain suspended variety, I think.

 

[makedah]

I can hunt, but if you have off-hand a good link to a pic that shows how the bar is kept suspended (is there a "hook" of some sort?) that would be great.

 

[Liftbig]

chain suspended good mornings are great, just make sure you set the bar real low, and keep your hands away from the chains.

 

[spatts]

Spatts' 44" Arched Back Chain Suspended GM


Hannibal's 36" Chain Suspended Bent Over GM

 

[makedah]

Thanks for the videos. The chains would definitely help my racking/unracking problem. A hardware question - Do you buy some kind of attachment at the hardware store, some kind of hook that keeps the chains looped? I can't tell from the vids.

 

[spatts]

A bolt.

 

[spatts]

Go to Elitefts, and look at the link for topper's supply. You can see what's needed for set-up there.

Meanwhile, I'll look for a closeup pic.

 

[Natural_Teen]

two things

1) why is hannibal's back so rounded during that gm?

2) spatts i dont know what you are talking about your ass being to big... it looks great to me

 

[spatts]

1) That's a bent over GM, as opposed to an arched back

2)