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Good mornings

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veganlifter
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2003/11/07 09:02:57 (permalink)

Good mornings

I'm going to give GM's a go. Primarily i'm after assisting deadlifts and squats.

I haven't done GM's seriously at all and have couple quoestions about the correct form etc.

1. bar placement. Should I place the bar very low, unrack it and start bowing? If i place the bar to the spot where it is with squatting the bottom position feels very awkward.

2. stance. Should i go wide with bent knees or what? Keeping in mind that it is an assiting movement for deads and squats.

Also, what rep ranges are you folks going for with GM's?
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    ozzy
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    RE: Good mornings 2003/11/07 10:22:21 (permalink)
    hey mate

    good mornings are a great exercise but very taxing on the body and CNS. If you are using them to assit Squats and deads then i would suggest you use a wide stance. I normally have my feet as wide as the power rack.

    Have the bar as low on your back as possible. When you begin your legs are just about straight, as you bow forward slightly bend the legs (1/3 rd of the way of a squat). Make sure you keep your chest puffed out, your abs pushed out, your head right back, an arch in the lower back and keep your midsection tight. When your upper body reaches parallel with the ground thrust yourself back up placing the focus of the lift on your hip flexors.

    Good luck bro.
    #2
    veganlifter
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    RE: Good mornings 2003/11/07 10:36:03 (permalink)
    very good stuff ozzy, cheers! Just what i was after.

    one more q tho: is my lower body as still as possible during the thrust? Should i focus on hyperextension, thrusting hips forward or both or am i not making sense

    if i look at this animation:
    http://www.exrx.net/WeightExercises/GluteusMaximus/BBBentKneeGoodMorning.html
    she is doing both.

    You are doing westside, right? So you probably go for heavy triples and such with GM's?
    #3
    gymbabeliz
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    RE: Good mornings 2003/11/07 10:43:22 (permalink)
    Personally I try to keep my lower body still and dont quite come all the way back up to straight as that takes the tension off..but if you're doing low volume huge weights you would probably do it differently...
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    ozzy
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    RE: Good mornings 2003/11/07 10:45:24 (permalink)
    You need to bend your knees a bit more than that diagram. That is more of a hyper extension where as for squats and deads assitance you need more emphasis on the hipflexors. Keep your shins at a right angle to the ground, bend the knee slightly more and push your butt backwards a touch more. The focus definitely needs to be on the hip flexors.

    I go heavy triples, but you could go 5's or 6's if you wanted. Personally i get the most development from 3's though.
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    veganlifter
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    RE: Good mornings 2003/11/07 11:20:01 (permalink)
    wicked, all ready and rearing to go here! I'll probably start with 3 or 5x5 and go lower reps when i get the form right. Interesting to see that there are variations of GM for different purposes.

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    PikeKing
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    RE: Good mornings 2003/11/07 18:56:30 (permalink)

    If you aren't wearing a belt dont push your abs out, if you do you can wave goodbye to any intra abdominal pressure you might of had.
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    jonnymills
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    RE: Good mornings 2003/11/09 10:12:35 (permalink)
    I like to do close stance good mornings from pins set at a height where the body would be in the same position as if you were deadlifting and the bar was at knee level. I like this variation for the lower back.

    For the ultimate hamstring exercise I like wide stance good mornings down to parallel with no knee extension allowed on the way up!
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    ozzy
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    RE: Good mornings 2003/11/10 10:46:17 (permalink)
    quote:
    Originally posted by PikeKing


    If you aren't wearing a belt dont push your abs out, if you do you can wave goodbye to any intra abdominal pressure you might of had.



    Good point
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    PikeKing
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    RE: Good mornings 2003/11/10 12:27:35 (permalink)

    A friend of mine decided to ditch his belt after me moaning at him but he still pushed out without even thinking about it and POW! Strained ligaments.
    #10
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