Who Does Goodmornings??

[Texas Ranger]

Anyone here does Goodmornings?? I have NEVER done these in my life. I'm thinking about doing this program that included them. http://www.readthecore.com/200501/reynolds-dual-factor-training-02.htm The program is geared toward size & strength.

 

[bignate73]

I absolutely do!

they are awesome! so many benefits to doing them. the biggest one is injury prevention if your squat form shifts ever so slightly forward. I'm sure you've felt how much a slight shift forward can make the weight feel uncontrollable. I experienced it today while doing OLY squats, had a slight shift forward, but safely pulled it off.

tons of variations and applications too. Seated is good for erectors. varying stance widths and varying rep schemes, etc. They teach you how to use your glutes, hams and erectors in unison instead of one at a time or just putting the load on one muscle group.

 

[Illuminati]

Good Mornings are a very effective exercise. dont know if i would reccommend doing heavy squatting, and then doing heavy GM's. I would pick one or the other to do heavy.
i would highly reccommend you learn the form for doing good mornings before you start going heavy with them. like bignate said, there are many variations. if i was you, i would start with seated GM's, get comfortable with doing them that way, and then start doing the standing. if you have a power rack, do them in there. set the safety bars in the rack, so if you get in trouble, you can bail yourself out by setting the bar down on the safety bars.

 

[Madcow2]

Ahh Animalmass' program. It's a good one (and that's not a comment I find myself making very often).

Goodmornings are excellent. Start light and get the feel. Just the bar is fine and then work up slowly the first couple of times. It's not dangerous but you don't want to discover a weak link bent over with a ton of weight on your back. Watch what it does for your squat, you'll notice how much more solid you are through the squat and coming out of the bottom within a few weeks of hitting GMs regularaly.

 

[BUBBLES]

I do them too. But for me it can get quite embarrassing as there are some pervs in the gym who cannot stop staring.

 

[Texas Ranger]

Ahh Animalmass' program. It's a good one (and that's not a comment I find myself making very often).

Goodmornings are excellent. Start light and get the feel. Just the bar is fine and then work up slowly the first couple of times. It's not dangerous but you don't want to discover a weak link bent over with a ton of weight on your back. Watch what it does for your squat, you'll notice how much more solid you are through the squat and coming out of the bottom within a few weeks of hitting GMs regularaly.

Yup! I've been eye-ballin' the program for a while now. It looks excellent for gaining size & strength. I'm going to use it while on my First Cycle(Test/Deca).

 

[eat big]

I find them to be very beneficial. My lower back was lagging for a while so I tried them out. They worked much better than hyperextensions.

 

[Texas Ranger]

Bump....

 

[Chambewy20]

Good mornings are awesome, we usually work up to heavy triples. They really help with your core strength and once you figure them out, you can go up pretty fast.

We usually bend over until your belt touches the top of your legs, just a point of reference because you always wonder if you go over far enough.

 

[wnt2bBeast]

pin suspended GM's or if youre lucky enough to have chains rigged up
and arched back GM's are awesome

 

[blut wump]

I used seated good mornings on the seated row machine as a way to strengthen my core while working around a chronic lower back problem. It worked well.

 

[eat big]

pin suspended GM's or if youre lucky enough to have chains rigged up
and arched back GM's are awesome

Welcome back bro. The Training Board isn't the same without you.

 

[H_T_]

i do `em and love `em.

 

[gymtime]

Refresh my memory guys....GMs are essentially SLDLs with the bar on your shoulders instead of held in your hands, correct?

 

[Texas Ranger]

Refresh my memory guys....GMs are essentially SLDLs with the bar on your shoulders instead of held in your hands, correct?

Well, kind of sorta. The same muscles are being stressed, but it's different.

 

[wnt2bBeast]

Welcome back bro. The Training Board isn't the same without you.

thnks man

heres wide stance arched back GM's

http://www.joeskopec.com/joeskopecgm.mpg

 

[H_T_]

kool; i seem to concentrate too much on going parallel to the floor, i guess it isn't a major factor.

 

[Schutzhund1]

I love them. The first time I did them I was scared to go higher than 135lbs. After about a month I was getting close to my previous box squat weight. Goodmornings rock.

 

[Madcow2]

You go to where you can. Some people have better ranges of motion than others. If the abdomen and belt are pushing into your thighs like the guy's in the video your pretty maxed out.

 

[curgeo]

GM's are without a doubt one of the most effective ways to get your posterior chain stronger. The hams, glutes, lower and upper back are all stressed. I notice when my gm's go up, so does my squat. I have been doing as of late reverse gm's from the bottom position up (I don't suspend the bar by chains) and I usually feel sore for a day or two, which is pretty rare for me. That exercise right there seems to be the key to my squat and pull for now.

I also agree that the rom vairies according to body type and flexability.

 

[bkc]

I'm Definitely Not A Morning Person...

 

[Illuminati]

Refresh my memory guys....GMs are essentially SLDLs with the bar on your shoulders instead of held in your hands, correct?

do not keep your legs straght when you do them, as you would in a SLDL. arch the back, bend the knees slightly and keeping the head elevated, push the hips and glutes back as far as you can.

 

[anthrax]

I seriously screwed my lower back and I'm a little afraid to do GMs (when I try I feel it in the lower backs for 2-3 days)

anyway what's the safest way to do GM ?

seated on a bench ?
with a low angle (not going to parallel to the floor) ?
Wide stance ?

 

[Illuminati]

I seriously screwed my lower back and I'm a little afraid to do GMs (when I try I feel it in the lower backs for 2-3 days)

anyway what's the safest way to do GM ?

seated on a bench ?
with a low angle (not going to parallel to the floor) ?
Wide stance ?

i would say the safest way to do GM's is seated, and then work your way up to doing them standing. like my last post, make sure you arch your back.

 

[Madcow2]

I seriously screwed my lower back and I'm a little afraid to do GMs (when I try I feel it in the lower backs for 2-3 days)

You likely feel it so much because it doesn't get used in porportion to everything else. The human body is unbelievable at actively distributing force to avoid a weak link.

Unless you've had some sort of permanent injury that has severely affected your spine this is all the more reason to do them and make it strong as if you leave your lower back weak you are seriously risking injury.

Start with the bar and 3 sets of 10-15 and work up very slowly over an extended period. Get your lower back back in shape and up to par.

 

[anthrax]

You likely feel it so much because it doesn't get used in porportion to everything else. The human body is unbelievable at actively distributing force to avoid a weak link.

Unless you've had some sort of permanent injury that has severely affected your spine this is all the more reason to do them and make it strong as if you leave your lower back weak you are seriously risking injury.

Start with the bar and 3 sets of 10-15 and work up very slowly over an extended period. Get your lower back back in shape and up to par.

My spine is like an exagerated S

hyper lordosis + hyper kyphosis with wide kyphosis angle