Seated GM

[The Shadow]

...what weights do you guys use?

I felt beyond weak at 135 for sets of 8/....

 

[Arioch]

Do not do them. My erectors and hamstrings far overpower my hips. With the nasty end result being after my hamstrings and erectors are worn out, I can not stand back up with the weight.

My son does them sometimes, usually about 275 for 2 - 3 sets of 6 reps.

 

[Hannibal]

Never do them.....Standing GM's (Arch Back or Bent Over) are much more effective IMO.

Bump for someone that can actually answer your question.

 

[Screwball]

Seated Good-mornings rock! I like them as much or more than standing good-mornings. I basically set-up for a typical box squat workout. Once I'm on the box, I place my feet out in front of me (learned this by watching the Westside Videos - nice counter-balance), arch my back hard and lower my upper body as far over as I can without losing my arch (ROM is reduced). You can do these rounded-back as well for an increased range of motion but the weight will drop dramatically. Once you've hit your desired reps (I never do more than 5) you have to box squat the weight back up to the pins to rack it. Like Arioch said, "this is easier said than done!" You need good spotters (may need help) because you'll be whooped once the weight gets heavy. I've done a triple at 405 so I'm probably good for a single at 455. When the weight gets heavy your going to have to grind to get it back up. It can take forever sometimes. Good luck!

 

[b fold the truth]

I might do them one out of every 10 weeks. I think that they are ONLY useful for an occasional change.

I have done in the low 3's for either 3 or 5. 5 I think..will have to check my training log to see.

B True

 

[benchmonster]

Have not done them in forever, but did around 300. I get a tremendous workout in my inner thighs, almost as much as in my low back.

I have been doing more and more GM's off the pins. I like these because I don't have to wonder if I am going deep enough with them. With regular GM's or seated GM's, I tend not to go as deep when the weights get heavier.

B.

 

[The Shadow]

Thanks for the replies - these were done while straddling a bench - chest to the bench

 

[b fold the truth]

Thanks for the replies - these were done while straddling a bench - chest to the bench

Ummmm...Any certain reason you went chest to bench? I can't see the benefit of this...

B True

 

[Screwball]

Chest to the bench is not necessary and may cause injury. Only Chuck V. is allowed such extreme ROM's.

 

[The Shadow]

Ummmm...Any certain reason you went chest to bench? I can't see the benefit of this...

B True

Same position as parallel to the ground - why not?