Different types of GM's?

[KOArtist]

What are the different types of GM's I hear about. Is it basically wide stance/narrow stance. stiff legged/bent legged. What other variations can u throw in? thanks

 

[b fold the truth]

http://www.elitefitnesssystems.com/documents/max_effort_goodmorning.htm

B True

 

[Lord_Suston]

arched back and round back, pin gm's vs. chain suspended.

 

[bignate73]

i did some seated GM's and my erectors are cooked!

 

[The Shadow]

I prefer to do them seated, although that is not a popular way to do them....I feel them overwhelmingly in my errectors...not hammies

 

[b fold the truth]

I prefer to do them seated, although that is not a popular way to do them....I feel them overwhelmingly in my errectors...not hammies

I probably should do them seated more often...but it seems like every time that I do my lower spine gets cooked. I guess it is one of two things...

1) Improper form
2) Not strong enough

B True

 

[Backlash]

Doesn't seem like it could be #2 in your case BFold... unless you just way overestimated the amount of weight to load.

 

[KOArtist]

thanks for the link b. Never even thought of doing them seated, dont your knees get in the way of those at all?

 

[b fold the truth]

Doesn't seem like it could be #2 in your case BFold... unless you just way overestimated the amount of weight to load.

The erectors are never strong enough. Maybe I just need to do them more often...but I'm afraid that they wouldn't transfer over to my events much. I don't do anything seated in a contest. If I had an arm-over-arm pull in a contest I sure would though...

B True

 

[b fold the truth]

thanks for the link b. Never even thought of doing them seated, dont your knees get in the way of those at all?

With bent knees...spread them out W I D E like a squat stance...or anywhere between. I've done them with my knees together (hard for me to sit down and get my knees together anyway) and it isn't that bad either. My upper thighs are parallel to the floor still...just sit on a bench.

You can also do them seated on a box with your feet straight out in front of you...more hips and hams that way.

Play with GM's. There are SOOOO many variations that work that you can do a different kind every week and set a PR Every Single Week while doing them. This is FUN!!!!

You can also find the 2-5 that REALLY work best for your needs and rotate those on a weekly basis...I do.

B True

 

[bignate73]

b, i would say its not your form, its just the degree of isolation that your erectors are getting. you gotta remember that with deads and standing gm's the glutes and hammies pick up the slack alot!

as for carryover, yes you wouldnt do that move specifically or possibly anything seated, but the added stability/strength specific in your erectors would be great. i doubt its your form either, its just something new.

i GM close to 250 and was fried doing seated gms with 115. small #'s either way, but it can give you an idea of the type of difference there is.

i like them. i like alot of variations i have tried with GM's. different stances, depths, seated, standing. i dont get into rounded back but everything else is game.

 

[coolcolj]

there is also the RDL style one exploding onto toes

 

[Nonerz]

i did some seated GM's and my erectors are cooked!

I did them with him for the first time...wow! My legs were wide, but not reaaaaaaly wide.

 

[b fold the truth]

bignate73: You may very well be right. I haven't done seated GM's in probably a year. My erectors have become quite a bit stronger since then...

I'll probably add them back into the rotation in the Spring as a lot of contests tend to have an arm-over-arm pull in them during the year (usually one does). I just feel that I can get the most 'bang for the buck' with chain suspended GM's. Maybe not the best for isolating anything in particular...but they hit everything. I will do like this:

Week 1: wide stance chain suspended
Week 2: close stance chain suspended
Week 3: deadlift variation
Week 4: repeat

B True

 

[bignate73]

bignate73: You may very well be right. I haven't done seated GM's in probably a year. My erectors have become quite a bit stronger since then...

I'll probably add them back into the rotation in the Spring as a lot of contests tend to have an arm-over-arm pull in them during the year (usually one does). I just feel that I can get the most 'bang for the buck' with chain suspended GM's. Maybe not the best for isolating anything in particular...but they hit everything. I will do like this:


B True

oh yeah, i def agree about your chain susp. gm's. i havent tried them so i cant comment on their effectiveness. only thing i see wrong with them could be that you take the eccentric out of the motion. it always helps to strengthen the deceleration portion of a lift as well as the acceleration. IMO. i do that for injury prevention at least. then again your training is alot more well rounded than mine. im basically in the gym only. i dont have the benefits of events to make my strength more functional.

im all for 'best bang for buck' as well. im not advocating seated GM's per se, but i know it hit me different than anything i have been doing for a while. yowza! that tells me something was missing in my training. maybe i'll stick with them for a few weeks and see if there is a carryover for my deads or GM's.

the experiment begins.