GM question

[MsBeverlyHills]

sorry if this has been asked before, but how long do you hold this position?

http://www.purekracht.nl/menu_items/images/custom/Good-Morning-Finish.jpg

this guy at the gym today had a loaded bar (like 300) & held it for like 2 minutes

is that right? I power the bar right up.. but maybe thats not right.

thanks

 

[Scotsman]

Hey Sexy.

No you don't hold that position, the GM is a core power move and you should come back up right away just like a squat.

Cheers,
Scotsman

 

[MsBeverlyHills]

Hey Sexy.

No you don't hold that position, the GM is a core power move and you should come back up right away just like a squat.

Cheers,
Scotsman

gotcha. so why would you hold it there? just thinkg does that strengthen your stabilizers?

 

[Scotsman]

gotcha. so why would you hold it there? just thinkg does that strengthen your stabilizers?

Probably read is somewhere or had someone at the gym tell him that you'll really feel it that way. Basically holding it there is putting you in a lot of danger, if your back fatigues and you can't come back up you are going to faceplant with that weight. As a powerlifting exercise GM's help strengthen the back and core to help with squats and deads. Both should be trained as explosive and powerful so training holds is actually counterproductive. As a bodybuilding exercise holds are acceptable but should be done with relatively light weight to avoid the aforementioned catastrophe.

Cheers,
Scotsman

 

[Protobuilder]

Exactly right ^^. People at gyms do lots of dumb stuff, following various voo-doo myths perpetuated throughout time by other morons. It's particularly bad where weights, diet & vanity are involved. I can't think of very many reasons to hold that position unless you're a beast already.

 

[silver_shadow]

haha... i'm sure this guy heard some theory about TUT and applied it to a power movement like the good morning

 

[hayabusa976]

im a newbie so please indulge me,but is he using the right form??a friend of mine showed me the good mornings but he said keep ur legs strainght,no bending at the knee,and only come forward halfway or less than what the guy in that pic is doing...............thanks

 

[silver_shadow]

im a newbie so please indulge me,but is he using the right form??a friend of mine showed me the good mornings but he said keep ur legs strainght,no bending at the knee,and only come forward halfway or less than what the guy in that pic is doing...............thanks

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html
some bend at the knee on heavier weights is ok.

 

[Protobuilder]

There are several variations. There’s nothing inherently “wrong” with keeping your legs pretty straight and only coming down to about 45 degrees. You’ll have to use less weight and it becomes more of an isolation-type movement. I can say that’s not how olympic lifters tend to do GMs, from what I’ve seen. As for only coming down halfway or w/e your friend said, I’d say the rule is, go down as far as you can w/out losing your lower back arch. That depends on flexibility. So, if you can hit parallel to the floor w/out losing a tight arch, go ahead. If you lose your arch at 45 degrees, stop there.
Personally, I’d prefer to do GMs w/ hip/glute & ham involvement, making it more of a power movement. Deep breath, held tight in the gut, knees bend some, glutes shift back as I bend forward at the waist, go as deep as I can w/out losing the arch, then power up by pushing the hips forward, squatting up a bit w/ the thighs, and raising the torso back to vertical.

 

[xblitz44x]

sorry if this has been asked before, but how long do you hold this position?

http://www.purekracht.nl/menu_items/images/custom/Good-Morning-Finish.jpg

this guy at the gym today had a loaded bar (like 300) & held it for like 2 minutes

is that right?

That is completely incorrect. He is supposed to hold in that position for 18 minutes.

 

[silver_shadow]

There are several variations. There’s nothing inherently “wrong” with keeping your legs pretty straight and only coming down to about 45 degrees. You’ll have to use less weight and it becomes more of an isolation-type movement. I can say that’s not how olympic lifters tend to do GMs, from what I’ve seen. As for only coming down halfway or w/e your friend said, I’d say the rule is, go down as far as you can w/out losing your lower back arch. That depends on flexibility. So, if you can hit parallel to the floor w/out losing a tight arch, go ahead. If you lose your arch at 45 degrees, stop there.
Personally, I’d prefer to do GMs w/ hip/glute & ham involvement, making it more of a power movement. Deep breath, held tight in the gut, knees bend some, glutes shift back as I bend forward at the waist, go as deep as I can w/out losing the arch, then power up by pushing the hips forward, squatting up a bit w/ the thighs, and raising the torso back to vertical.

this is very correct. i've seen oly lifters train on tv and they were going down to parallel and powering up from there.

 

[hayabusa976]

thanks for the info.i wondered about the GM's,i plan on doing them alot considering i need to improve my back stabilizers,core muscles,etc.