Good Mornings

[jaymaximus]

When I start my new program in the mew year I am going to be incorporating good mornings for the first time ever. Any advice from anyone who does them regularly?

I know form is important.

What kind of weight are you using?
Is it more light weight and reps or can you go heavy?

 

[weighted chinup]

 

[RodgerThat]

I'm a big fan of good mornings to work on hip drive and the lockout thrust. Usually I'll work in the 8 rep range.

As for form really big to use the valsalva breathing technique and incorporate the hips by planting your heals and grinding the balls of your toes out in order to have proper femur external rotation

 

[jaymaximus]

I'm a big fan of good mornings to work on hip drive and the lockout thrust. Usually I'll work in the 8 rep range.

As for form really big to use the valsalva breathing technique and incorporate the hips by planting your heals and grinding the balls of your toes out in order to have proper femur external rotation

Thanks for the help

 

[jaymaximus]

Good video WC. Thanks.

 

[weighted chinup]

No problem. What program are you switching to come new years?

 

[swolteam6]

I did good mornings for the first time ever last week and God damn!! I hate love that exercise, I was going with 155lbs x 12. Definitely will take you a few sets to master the technique. Great exercise nonetheless, wish I knew about this exercise years ago.

 

[RodgerThat]

Reccomend not even going that heavy first day maybe something like 95 4x8 just to work on form as it can do serious damage to lumbar vetabre if done incorrectly (bulging disc is the main concern). Do that to dial in your form and progress slowly, defiantly a exercise to take the ego out of the equation. It will defiantly take more then a few sets to master, I stayed at 135 and used it as an accessory only exercise for nearly 6 months until I met a guy who really dialled in my form now I'm good for 225 3x8 with no lower back soreness the next day. It's a beautiful movement but be safe brotha

 

[jaymaximus]

No problem. What program are you switching to come new years?

Im going to try out the Westside Barbell for a few months. See what it can do for me.

 

[jaymaximus]

Reccomend not even going that heavy first day maybe something like 95 4x8 just to work on form as it can do serious damage to lumbar vetabre if done incorrectly (bulging disc is the main concern). Do that to dial in your form and progress slowly, defiantly a exercise to take the ego out of the equation. It will defiantly take more then a few sets to master, I stayed at 135 and used it as an accessory only exercise for nearly 6 months until I met a guy who really dialled in my form now I'm good for 225 3x8 with no lower back soreness the next day. It's a beautiful movement but be safe brotha

For what im doing its only going to be an accessory too. So I dont plan on going too heavy.

 

[romaleos]

I like the reverse hyper so much I bought one. 270 for 50 reps is awesome. I love the traction it gives along with posterior chain development. Best accessory exercise ever.

 

[pumpingiron22]

Light to medium weight and high reps

 

[jaymaximus]

Light to medium weight and high reps

PI, light / medium weight means different stuff to you than the rest of us

 

[jaymaximus]

Heres my first days attempt. Critiques needed. Its weird having never done it. Feels like you wanna squat...

 

[jaymaximus]

Re-post of video. The last was set to private.

 

[RodgerThat]

It looks good for a first day man, could push the hips back further and try and bend over a tad bit more. I try and get as horizontal as possible with a Nutrual spine.

 

[MindlessWork]

I go practically to parallel with the floor on goodmornings, and go max 135lbs so as not to put undue strain on my back

 

[TANGO.ECHO.KILO]

the angle of your camera doesn't allow us to see a lot...
my .02 would be maybe start with a broomstick/pvc for your warmup(s) then jump to a few sets bar only for awhile. I think these guys do a good job

 

[jaymaximus]

It looks good for a first day man, could push the hips back further and try and bend over a tad bit more. I try and get as horizontal as possible with a Nutrual spine.

That was my big question as to how far to go down. In the video that WC posted he didnt go that far, but explained it really well.
Thanks.

 

[romaleos]

A variation you may enjoy once you get comfortable with GMs is the kang squat aka good morning squat.

Start with a good morning. At the bottom of the GM proceed into the rock bottom of your squat. Coming out of the squat you return to the bottom of the GM. Finally complete the GM.

The movement between the bottom of the squat into the bottom of the GM is the best way to feel the proper 1st pull. Which is where most novice Olympic lifters create a bad habit called the stripper pull, where the ass rises first during the initiation of the 1st pull aka deadlift in powerlifting terms.