View Full Version : Good Mornings!
So you want to have a huge squat and deadlift?! You are gonna need to have a strong posterior chain. Good mornings are an awesome way to kick the crap out of your posterior chain. One of my new favourite "good morning" variations is to do them off pins. So you set the pins in a power rack to the level at the very bottom of your good morning and set you bar on them. Duck under the bar, take a deep breath and hold it......now lift the bar off the damn pins and then back down to the start position. This is a great way to help your squat and will definitely put some lbs on your deadlift! As with everything, start light and really get a feel for it before you go heavy. I go to a 1rm on these but you can do it for a 3rm or whatever you like.....
AlladdinSane
08-12-2009, 02:55 PM
So you want to have a huge squat and deadlift?! You are gonna need to have a strong posterior chain. Good mornings are an awesome way to kick the crap out of your posterior chain. One of my new favourite "good morning" variations is to do them off pins. So you set the pins in a power rack to the level at the very bottom of your good morning and set you bar on them. Duck under the bar, take a deep breath and hold it......now lift the bar off the damn pins and then back down to the start position. This is a great way to help your squat and will definitely put some lbs on your deadlift! As with everything, start light and really get a feel for it before you go heavy. I go to a 1rm on these but you can do it for a 3rm or whatever you like.....
:D
Post of the year.
tiramisu
08-12-2009, 02:57 PM
I've been wanting to add this to my program as there's not enough weight for pullthroughs and they sold my GHR (****ers).
Can you point at a decent clear video for form/technique?
AlladdinSane
08-12-2009, 03:28 PM
http://www.youtube.com/watch?v=ibudPFY63AU&feature=related
Done with a SSB, but the form is the same:
http://www.youtube.com/watch?v=RaO-7OhH3Sc&feature=channel
I found that doing Good Mornings with the SSB hurt like hell ( in a weak way :D ) I really felt it in my core / abs . I wish our gym still had this bar because in all reality with all the ab exercises I do , nothing worked them like the goodmorning with ssb.
tiramisu
08-12-2009, 04:05 PM
Thanks for the links, just what I needed. officially added to the logbook.
countrychic
08-12-2009, 04:09 PM
Did goodmornings for the first time in a long time, I really like this exercise :)
:D
Post of the year. It is very rare that i post anything useful ;)
shawn
08-12-2009, 09:09 PM
I found using the cambered bar is the most comfortable and hence utilize them more often. Great post.
kloan
08-12-2009, 09:15 PM
I tried this once before.. think I didn't have proper form though. Gonna keep practicing, looks like a great exercise.
O-Train
08-12-2009, 09:50 PM
http://www.youtube.com/watch?v=ibudPFY63AU&feature=related
Done with a SSB, but the form is the same:
http://www.youtube.com/watch?v=RaO-7OhH3Sc&feature=channel
I wish my gym had cool stuff. My hamstrings are toast, I've been walking funny all day.
AlladdinSane
08-12-2009, 10:44 PM
I wish my gym had cool stuff. My hamstrings are toast, I've been walking funny all day.
Good to hear, Man!
tiramisu
08-12-2009, 10:49 PM
My gym had a GHD and sold because I was the only one who used it. ****ers!
O-Train
08-12-2009, 10:55 PM
My gym had a GHD and sold because I was the only one who used it. ****ers!
That happened to me also. Except it was given away/thrown out to make room for the more popular useless equipment. Right around the same time I discovered glute-ham raises too. Although some of the athletes used it, the throwers were really pissed off.
Thorgrim
09-12-2009, 12:33 AM
I don't know why but it never occurred to me until now to set the pins while doing GM's. Thanks Tex!
tiramisu
09-12-2009, 02:29 AM
so suspended or from a upright position?
faller
09-12-2009, 10:30 AM
Man that is some amazeing weight he's useing in that vid.!!
C-money
09-12-2009, 10:52 AM
Good mornings are f ing amazing.. do them or fail....that is all
That happened to me also. Except it was given away/thrown out to make room for the more popular useless equipment. Right around the same time I discovered glute-ham raises too. Although some of the athletes used it, the throwers were really pissed off. you can use a 45 degree hyper to do the ghr or on a decline bench as long as it has the roller pads on it......or on the floor if you can get a non homo buddy to hold down your feet from behind!
Dallas Hogan
09-12-2009, 04:06 PM
Dont know if this was already mentioned but seated good mrns are awesome as well, especially if you have a "brawled up" lower back.
i like the sitting gm's as well....im getting some bands for x-mas so ill be doing some banded gm's also.....
Thorgrim
11-12-2009, 05:56 PM
Dont know if this was already mentioned but seated good mrns are awesome as well, especially if you have a "brawled up" lower back.
What do you mean by "brawled up?" Never heard this expression before.
Dallas Hogan
12-12-2009, 07:40 AM
By "brawled up" I mean a really sore lowwer back.
bobbyorr
12-12-2009, 11:56 AM
i like the sitting gm's as well....im getting some bands for x-mas so ill be doing some banded gm's also.....
my low back is brawled up just reading that haha
tiramisu
15-12-2009, 10:03 PM
Well, I done em. Suspended GM's from the pins this evening. Me like.
It's going to take me a little while to put the weight on the bar but 185 felt like a workout for both my mid/lower back and hamstrings.
I'm getting fairly addicted to big compounds over isolation exercises they are just so much more satisfying to do.
faller
16-12-2009, 01:25 AM
.
I'm getting fairly addicted to big compounds over isolation exercises they are just so much more satisfying to do.
They sure are!. :beer
bobbyorr
16-12-2009, 02:23 AM
I did some SSB Gm's today... upper back low back and hamstrings all hammered
brawled up.....lmao.....I am gonna steal that and use it!
AlladdinSane
16-12-2009, 01:23 PM
Dont know if this was already mentioned but seated good mrns are awesome as well, especially if you have a "brawled up" lower back.
Mmmmm... Seated GMs...
http://www.youtube.com/watch?v=VbPWMs-iTR0&feature=player_embedded
waderow
16-12-2009, 01:26 PM
Mmmmm... Seated GMs...
http://www.youtube.com/watch?v=VbPWMs-iTR0&feature=player_embedded
so as a BB, what is this going to do for me? I understand that there should be some core strength (obviously), but honestly bro, this looks like an injury waiting to happen. What is your ideas on them?
lower back, abs and my hams were feeling it as well......everything you need for a big squat/deadift!
this is from dave tate's latest article..
"Great for building the squat and deadlift
· Excellent for lower back and hamstring strength
· Form of chaos training for the squat (this is how you recover if you fall forward)
· Very good for those who have tight hip flexors
· Many exercise varieties
· Can be used for max effort and supplemental work"
http://elitefts.com/documents/good_mornings.htm
AlladdinSane
16-12-2009, 01:41 PM
so as a BB, what is this going to do for me? I understand that there should be some core strength (obviously), but honestly bro, this looks like an injury waiting to happen. What is your ideas on them?
They are rad.
They do look like an injury waiting to happen, but you don't just jump into doing them with hundreds of pounds. Start light. Treat them like you would an ab exercise (early on). As you start getting into them (and you will) you can jack the weight up and start doing all of the variations. The carry over to all of the other core lifts as well as the feeling of health you get from doing these is pretty immeasurable.
BB apps? Well, Keeping you healthy and allowing you to move more weight in other lifts, I guess would help. Some people talk about being thick-waisted and it not looking good, but I'm always interested in being bigger and stronger so that's what my training is geared towards... If I wanna look good, I just smile ;)
AlladdinSane
16-12-2009, 01:42 PM
lower back, abs and my hams were feeling it as well......everything you need for a big squat/deadift!
this is from dave tate's latest article..
"Great for building the squat and deadlift
· Excellent for lower back and hamstring strength
· Form of chaos training for the squat (this is how you recover if you fall forward)
· Very good for those who have tight hip flexors
· Many exercise varieties
· Can be used for max effort and supplemental work"
http://elitefts.com/documents/good_mornings.htm
:a+
Thorgrim
19-12-2009, 07:33 PM
Mmmmm... Seated GMs...
http://www.youtube.com/watch?v=VbPWMs-iTR0&feature=player_embedded
Damn! That is some scary shit. One strong mofo.
· Form of chaos training for the squat (this is how you recover if you fall forward)
· Very good for those who have tight hip flexors
http://elitefts.com/documents/good_mornings.htm
I'm going to give these a try. I think I am a bit tight/weak in the hip flexor area. On my heaviest sets of squats I tend to shift the weight forward onto my quads more as I start to fatigue on the last few reps.
Chaps
19-12-2009, 07:35 PM
So you want to have a huge squat and deadlift?! You are gonna need to have a strong posterior chain. Good mornings are an awesome way to kick the crap out of your posterior chain. One of my new favourite "good morning" variations is to do them off pins. So you set the pins in a power rack to the level at the very bottom of your good morning and set you bar on them. Duck under the bar, take a deep breath and hold it......now lift the bar off the damn pins and then back down to the start position. This is a great way to help your squat and will definitely put some lbs on your deadlift! As with everything, start light and really get a feel for it before you go heavy. I go to a 1rm on these but you can do it for a 3rm or whatever you like.....
Great post i love these off the pins
Chaps
19-12-2009, 07:38 PM
so as a BB, what is this going to do for me? I understand that there should be some core strength (obviously), but honestly bro, this looks like an injury waiting to happen. What is your ideas on them?
You can sub them in for stiff-legged deadlifts they nail your hams, glutes and lower back, your abs also talk a huge beating keep the reps higher for bodybuilding.
tiramisu
19-12-2009, 10:28 PM
so as a BB, what is this going to do for me? I understand that there should be some core strength (obviously), but honestly bro, this looks like an injury waiting to happen. What is your ideas on them?
1) builds Erectors, Hamstrings, Glutes, Mid/Upper back with big weight.
2) increases squat and deadlift maxes by strengthening weak point - so allows you to build stronger legs and back.
They definitely don't feel like an injury waiting to happen when you take them from the bottom. You have to get the form right to pick it up or you'ld just tip over. If you start from the top and don't know where you could just as easily tip over.
Dallas Hogan
20-12-2009, 02:18 AM
Ive worked up to just under 400lbs with these but my movement is more controlled, they really help if my low back is feeling "BRAWLED UP" and def help increase deads and sqwoots. Ill video my next session and post if anyone wants to check it out.
Chaps
31-12-2009, 08:29 PM
Ive worked up to just under 400lbs with these but my movement is more controlled, they really help if my low back is feeling "BRAWLED UP" and def help increase deads and sqwoots. Ill video my next session and post if anyone wants to check it out.
400lbs jesus! I just hit 230lbs from 90 degrees off the pins for 15 reps and i thought i was doing good lol.
bobbyorr
02-01-2010, 01:09 AM
400lbs jesus! I just hit 230lbs from 90 degrees off the pins for 15 reps and i thought i was doing good lol.
you are doing good... don't be mislead by big D... he is freakishly strong and is built for squating and deadlifting (he is about 5'4 haha)
Dallas Hogan
02-01-2010, 07:40 AM
you are doing good... don't be mislead by big D... he is freakishly strong and is built for squating and deadlifting (he is about 5'4 haha)
HEY FOKER IM 5'9 ish! ya rascally wabbit.:lick
btufts
02-01-2010, 12:06 PM
How do you do these SGM's properly i'm interested now... keep your head up, back straight and tilt? GM's are the sheeeiittt
head up and I keep my back arched and then go......I set the pins at the bottom and as soon as I touch I reverse......excellent movement!
btufts
02-01-2010, 03:23 PM
head up and I keep my back arched and then go......I set the pins at the bottom and as soon as I touch I reverse......excellent movement!
I did them today, they felt great, i only put 25's on the bar but i just went til i felt a good stretch in my hams just like regular GM's. No pins though, just cleaned it up and sat down on a bench. Great movement
good mornings for a rep record is awesome as well but beware cuz your lower back is gonna be sore.....i hit 315 for 12 today and it feels like i got kicked in the back a few times.....nothing a lil tiger balm wont fix tho.......
I do these for sure, but i go ultra light around 50-60lbs total for 4 sets of 10-12. it helps for a good stretch after a heavy few sets of squats.
i hit 315 for 12 today and it feels like i got kicked in the back a few times
Fack ! Nice liftin , Tex.
Chaps
05-01-2010, 10:07 PM
Fack ! Nice liftin , Tex.
Agreed that's some awesome weight! How did you do them straight or bent leg?
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