Your GoodMorning Vs. Squat?

[Parabellum]

Parabellum, if you did a GM that was like your squat form (I'm assuming you don't and I could be wrong), you'd probably find they're a little closer than that.

I don't follow you? I do the GM's like they are described by Westside. I never tried more that 365, by the time I get to it in my workout cycle It's time for an exercise change.

"To perform a good morning begin by placing the bar on your back in about the same position as you would a squat. The first thing to move during a good morning should be your hips. With a very slight bend in your knees, push your hips back and begin the descent. You should maintain a good arch in your lower back and keep your head up. Continue until your low back is about parallel to the floor and raise back up. You can use a wide, medium or close stance when doing a good morning. "

 

[spatts]

I just meant that there are about 10-15 variations of the GM, and one of them probably matches your squat more closely than the others.

 

[TheOak84]

spatts, im about to put in GM's next week after my squat which is on tuesday. would this help my deadlift on fri? btw... what do GM's primarily good for???

 

[spatts]

GMs will help both the squat and dead SO much, that they are all the same day for us. At light weights they work the core, in certrain variations they work with hip flexibility, and done heavy in some variations that get your squat and dead numbers where you need them to be.

I'm not sure I'd do them heavy one day and then use those same muscles 3 days later. Depends on your recovery time.

The GM that best mimics your squat may be different than the one for your dead too...but they'll all help.

 

[TheOak84]

i wouldnt start heavy at all, my leg routine is squat, leg press, leg curl.. and the next day my hams are killing me. but i wanna change it to,

W 1. squat, leg press, GM
W 2. squat, leg ext, stiff leg
W 3. squat, leg press, leg curl
W 4. repeat

jsut to do something different. ive never done GM's before, ive seen you guys use chains.. should i do that too? ive seen pics where you just start out as a squat and bend over.. does it matter?

 

[Mike_Rojas]

Is a Romanian deadlift a good substitute, at least temporarily? I'd like to build up my back strength before I go too heavy on GM's.

 

[spatts]

Oak, I think using a 3 week rotation is a great idea, and I would highly recommend that you don't do a full ROM deadlift on the Friday of the week that you do GMs on Tuesday. You don't want to go into a deadlift with a recovering back, IMO.

I really think that the arched back, power stance, chain suspended, 36" inch safety squat GMs help my sumo deadlift ALOT...and the reason is very simple. If I set up at the power rack to pull a deadlift in my competition stance, but then imagine that instead of the bar being on the floor it's on my back...it's the same move! The weight's just moved. So I feel like I get alot of carry over from these. When you do a chain suspended the concentric and eccentric are reversed...rather than controlling down and then blasting it up, your first move is to go up. Likewise, a true deadlift is the only move that's purely concentric. You lift it, and that's it.

The free standing GMs are great too...I like the arched back power stance variety to build my squat.

If chains are allowed in your gym, and you can do them, I think they are safer for working heavy. If you can't make it, or the bar starts to roll, or you just need to get out from under it....you just drop. The bar's suspended, and you can just get out from under it like you have a built in spotter. Plus, if you do a conventional deadlift, you just do those chain suspended ones narrow and bent for a few sets, and arched and wide for a few sets, and you should see some nice carry over to both squat and dead from one GM.

 

[spatts]

Is a Romanian deadlift a good substitute, at least temporarily? I'd like to build up my back strength before I go too heavy on GM's.

My very , very ,very biased personal opinion? No. It's not even close to being the same quality. The RDL is far more isolated than a GM.

 

[Mike_Rojas]

My very , very ,very biased personal opinion? No. It's not even close to being the same quality. The RDL is far more isolated than a GM.

Why did I know you were going to say that? LOL. I wish I had a way to use a chain suspended GM... I was looking at my balcony... maybe a couple chains hanging down from there. But if the bar gets swinging, there goes my window.

 

[spatts]

LOL....yeah, you don't want to risk homeowners claims over it. You need a powerrack! You could do them with the upright you have, but the safety's not the same.