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 Twisted_Steel's Training: Good Mornings
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| Author | Topic: Twisted_Steel's Training: Good Mornings | ||
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Elite Bodybuilder 
Posts: 1128 |
Gentlemen wanted to offer you an interesting addition to your lumbar training. Most of us are familiar with the proper movements needed to develop the entire range of muscles that compromise the back. I would like to offer a particular movement, rarely introduced in main stream training taken from some of the Animals at West Side barbell, Ohio. I'm referring to seated good mornings. What I would like you to envision is being seated on squating board of some sort which would force you to extend your legs outwards as a means of stability. "Squat boards" by diefinition are wooden squares approximately shoulder width used for "box squating". The wide-legout stance is essential in that a great deal of leverage is needed to preform this advanced movement correctly. Let me emphasis the nature of this particular lift, if your lumbar area is lacking or injured I suggest you abstain from the idea of incorporating heavy good mornings. Start low then gradually work your way up. This could fuck you world up, if done incorrectly. Now, envision yourself seated in front of a racked Olympic bar. Your goal in this movement is to position the bar low on the trapizeous. With your torso erect and the weight securely held on the low trap your going to make convex your lower back, shooting your chest as far out as possible. Next begin with a strong inhalation. Exhale, constrict the abdominal wall, keeping the upper back contracted at all times. Concentration is essential, you never want to lose control of the bar as you make your desent. Now bending from the waste take your body and the weighted bar all the way forward until your chest is parallel to the floor. At this point the bar might roll upward resting against the base of your neck. Don't worry, its not going to snap, make sure that your returning motion is aggressive and controlled. Repeat this movement for 6-8 repetitions. This isn't something your going to want to work until failure or without the aid of two spotters to pick the bar off you, should you crash. By incorporating this trunk strengthening movement into your routine you will indirectly strengthening and improving upon your core compound movement. I started with 185lbs on my shoulder, now im moving 315 for 6. Its freaky seeing this much weight manipulated in such an odd fashion, but man does it work.
[This message has been edited by Twisted_Steel (edited October 26, 2000).] [This message has been edited by Twisted_Steel (edited October 26, 2000).]      | ||
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Cool Novice 
Posts: 33 |
I looooooove Good Mornings! I always do 'em right after deadlifts... These have actually helped me not only with my dead and squat poundages, I am a lot more flexible because of these as well... They put a great stretch on your hamstrings... | ||
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Moderator 
Posts: 2793 |
2nd back surgery coming up Nov. 10th....Good mornings will get me back to the squat rack quicker....luv'm to pieces!!!!! Ranger | ||
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Elite Bodybuilder
Posts: 1440 |
Funny how I am the only on when I go to balleys that do them. I wonder why? | ||
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Elite Bodybuilder
Posts: 655 |
Good old Louie has provided us with more than a few exercises that kick fucking ass!! I am learning that heavy weight isn't needed for phenominal gains when doing goodmornings. My back used to ache the day after, I lowered the weight and it got much better. The most I ever used was 415, going all the way down. Lately I have been using 135 just trying to condition my back muscles which are overly tight in lieu of my office job. Sit, sit, sit........ | ||
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Pro Bodybuilder 
Posts: 314 |
http://krista.tico.com/badgms.html its a ladies workout page but it has some pics of the exercise | ||
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Amateur Bodybuilder 
Posts: 86 |
Twisted, I don't do OR recommend Good mornings. That's not to say they aren't good for some people - only a fool would think everything is uniform for everyone. If they work for you and others well and good... BUT - I feel that they place too much emphasis on an area that is already under too much stress. Further, they are not a "natural" movement as such, especially not with heavy weights. I believe that the most effective AND safe exercises for building up the lower back are simply deadlifts (you can concentrate these on the lower back if you choose), seated rows and bent over rows (where the lower back is used as a secondary support group). That's just my opinion anyway, but thanks for bringing up the topic, and if any of y'all give me a go and like em, well good luck to ya! IronMike | ||
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Amateur Bodybuilder
Posts: 196 |
Goodmornings are an exercise which I have probably only done a couple of times in 12 yrs. of training. I read an article years ago that stated they were one of the worst excercises you can do in terms of damage to your lumbar region. I have been suffering with lower back pains on and off for a few years now since I had a car accident and recebtly found that by doing hyperextentions at the begining of a back or leg workout helps ease it. It warms and streytches the area thoroughly. I know its not due to tightness as I am very supple from 15 years of martial arts. I can put my head on my knees with straight legs, do splits etc. Anyway I'm gonna give them a try. I'll start very, very light and try and slowly build up. If this works then, Twisted I will be forever in your debt. I have found your posts to be most informative in the past so although I was doubtful before, I'll give them a go, on your advice. I've never even seen seated ones b4! Give me a few weeks and I'll let you know how I go on. [This message has been edited by strengthmonster (edited October 27, 2000).] [This message has been edited by strengthmonster (edited October 27, 2000).] | ||
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Elite Bodybuilder
Posts: 1128 |
Iron Mike, appriciate your contrary opinion, helps to bring balance to any discussion. Your right to a point, there are a suprising number of people who are vehemently aqainst good mornings. Most people seeing them for the first time swear it looks like some form of inquisitory torture, but I digress. I don't think I gave the impression that Good Mornings were a universal necessity inorder to develop ones back. Quite honestly, I always incoorporated them in standing fashion for hamstring work. It wasn't until recent urgings from the Louie People at my gym that I tried them for low back. As long as the low back remains locked "convex" not "concave", then serious injury can be averted. Hell, some of the IPA national lvl guys, have 375lbs, bands, and chains, affixed to the bar. Those bastards round their backs at the bottom, saying "exposing" the back is necessary inorder to strengthen it. I certainly won't advocate that. ------------------ [This message has been edited by Twisted_Steel (edited October 27, 2000).] |
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posted October 26, 2000 06:10 PM