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Thread: GoodMornings

  1. #1
    Senior Member KevinStarke's Avatar
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    GoodMornings

    Do them...

    Everyone who does not currently have GoodMornings somewhere in their workout should put them in. They give my hamstrings, glutes and lower back an awesome stretch and aside from helping my squat and deadlifting have made my upper back surpringly enough look pretty sweet. Pinching your shoulders and keeping the weight steady has made muscles I didnt even know I had in my upperback sore and bigger and more defined. So do em..

    http://asp.elitefts.com/qa/default.a...=38771&tid=102

    http://www.bullz-eye.com/furci/2004/...od_morning.htm
    Last edited by KevinStarke; 04-25-2006 at 02:50 PM.

  2. #2
    Senior Member deeder's Avatar
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    LoL!

    *salutes* YES SIR!
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  3. #3
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by KevinStarke
    Do them...

    Everyone who does not currently have GoodMornings somewhere in their workout should put them in. They give my hamstrings, glutes and lower back an awesome stretch and aside from helping my squat and deadlifting have made my upper back surpringly enough look pretty sweet. Pinching your shoulders and keeping the weight steady has made muscles I didnt even know I had in my upperback sore and bigger and more defined. So do em..

    http://asp.elitefts.com/qa/default.a...=38771&tid=102

    http://www.bullz-eye.com/furci/2004/...od_morning.htm
    In one month of GM's, my squat has gone from absolutely struggling to get 185 x 5, to doing that set, 205 x 5, 215 x 1, and a 225 x 2 on the same day.

    While cutting..
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    WBB's Juggernaut/Liason BigCorey75's Avatar
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    they are a staple in my routine, and ever since ive done that, my hamstring streth has skyrocketed, to the point to now i believe they actually may be stronger than my quads and they definetly are bigger.


    i can see my hamstrings stick out the sides of my legs from the front, kinda crazy actually
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  5. #5
    Professional hobbit Focused70's Avatar
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    so would I do them on back day or on leg day?
    me: so this is the "pump" you speak of
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  6. #6
    Senior Member KevinStarke's Avatar
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    Personally soba I prefer them on leg day right after squats.

  7. #7
    Senior Member Meat_Head's Avatar
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    Posterior chain = Traps, spine erectors, glutes, hamstrings, and calves. Do them on your posterior chain day

    I need to start doing these, they're like the perfect powerlifting exercise.
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  8. #8
    Professional hobbit Focused70's Avatar
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    Quote Originally Posted by xMeat_Headx
    Posterior chain = Traps, spine erectors, glutes, hamstrings, and calves. Do them on your posterior chain day

    I need to start doing these, they're like the perfect powerlifting exercise.
    ah yes, but my posterior chain day is divided over two days so therein lies my quandary.

    typically I do SLDLs after squats. I might give these a go on alternating weeks.
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  9. #9
    Senior Member KevinStarke's Avatar
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    give em a shot, I prefer them to SLDLs anyday for hitting my hams, glutes, and low back.

  10. #10
    Senior Member Canadian Crippler's Avatar
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    What would be the physiological differences between this and an SLDL? My hams and glutes are sore like no tommorow for 2-3 days after just 2 working sets of SLDL.
    Last edited by Canadian Crippler; 04-25-2006 at 03:38 PM.
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  11. #11
    Senior Member KevinStarke's Avatar
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    Gah, you get to deep in to what you should and shouldnt do routine was meat, do what works for you Soba. Try new things out and see what fits where. If you like GM's on a deadlift type day do em then, if you like em on a squat day do em then.

  12. #12
    Senior Member Sensei's Avatar
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    Quote Originally Posted by Canadian Crippler
    What would be the physiological differences between this and an SLDL? My hams and glutes are sore like no tommorow for 2-3 days after just 2 working sets of SLDL.
    I don't know what the difference is, BUT THERE IS A DIFFERENCE. Try them and see.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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  13. #13
    Professional hobbit Focused70's Avatar
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    Quote Originally Posted by xMeat_Headx
    Soba, personally I think splitting up the posterior chain into 2 seperate days doesn't make sense. That goes against alot of training programs and workouts people have been using, which have been used with plenty of success I might add. But the best way to train to posterior chain is to train all of it, and the best posterior chain exercises use all of it... deadlifts, squats, olympic lifts, rows, etc.
    Um, I don't do deadlifts, squats and rows on the same day. I do deads and rows on back day and squats/SLDLs on leg day. My point is (in case you missed it the first time) that there's no one way of doing things, and that what works for you may not necessarily work for others. Now you are more advanced than I am, and I respect that. However, I think I know my body well enough to say that at my stage of training, it would not make sense for me to do all posterior chain in one session.

    Thanks for the advice, Kevin. Prolly do them on leg day because god knows that deadlifts make me feel "dead" afterwards.
    Last edited by Focused70; 04-25-2006 at 07:05 PM.
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  14. #14
    Cock-Diesel Bound Optimum08's Avatar
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    Good Mornings for teh w1n!
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  15. #15
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    these are quite odd but a very good workout, ive done sets of 135 with no issues but i was still nervous doing them.
    2000 or bust

  16. #16
    General of Froot Soldiers TwiloMike's Avatar
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    Quote Originally Posted by mrelwooddowd
    In one month of GM's, my squat has gone from absolutely struggling to get 185 x 5, to doing that set, 205 x 5, 215 x 1, and a 225 x 2 on the same day.

    While cutting..
    OMG I'm so gonna start GMing for breakfast lunch and dinner. My squat needs all the help it can get (seriously).

    I've done GMs twice so far. They're becoming permanent.
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  17. #17
    Senior Member HeavyBomber's Avatar
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    Quote Originally Posted by Sensei
    I don't know what the difference is, BUT THERE IS A DIFFERENCE. Try them and see.
    I don't know either but to me GMs are a must. My squat and dead have improved big time since I started doing them regularly.

  18. #18
    Senior Member KevinStarke's Avatar
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    Yes my children... yes...

  19. #19
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    Do you have to go exactly body parallel to floor ? If I go as low as that my back starts to round.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  20. #20
    Senior Member HeavyBomber's Avatar
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    Noooo

  21. #21
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    keep a tight arch in your back and go as low as you can, for me that just above paralell, get a good stretch and pull in the hams and glutes
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  22. #22
    Senior Member KevinStarke's Avatar
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    Quote Originally Posted by SkinnySadMan
    Do you have to go exactly body parallel to floor ? If I go as low as that my back starts to round.
    Definitelly not. You want to go until you get a goooood stretch in your hams and glutes which for me isnt quite parallel.

  23. #23
    Cock-Diesel Bound Optimum08's Avatar
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    haha. a powerlifter who doesn't do GM's is like a whore who doesn't like sex. it just never happens.
    Status: Cutting...Heavily

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  24. #24
    You stay classy San Diego. Ron Burgundy's Avatar
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    Quote Originally Posted by mrelwooddowd
    In one month of GM's, my squat has gone from absolutely struggling to get 185 x 5, to doing that set, 205 x 5, 215 x 1, and a 225 x 2 on the same day.

    While cutting..


    HOOLLLY Sh!+ That's insane dude, im strugeling to maintain my bench while cutting maybe ill give it a shot.

  25. #25
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    Quote Originally Posted by KevinStarke
    Definitelly not. You want to go until you get a goooood stretch in your hams and glutes which for me isnt quite parallel.


    You want to get far down there though.

    Some tips from Cal for your Good Mornings:
    1) Get the bar LOW on your shoulders. If you're not already doing this for squats, learn how to get it back behind your traps and resting in the groove between traps and shoulders. This will allow you to get nice and low without the fear of the weight rolling forward and hurting your neck. In particular the second set of images in the first post of this thread show the guy doing GMs with just the bar and the bar is WAY too high on his neck. If you have plans of doing GMs with anything more than the bar, work on shoulder flexibility and learn how to get the bar down low.

    2) Bend your knees SLIGHTLY as you approach the bottom of the motion. This will do two things, it will allow you to get closer to parallel and it will protect your hamstrings from overstretching. Also makes it a bit easier on balance. This isn't an excuse to deep knee bend for inertia or anything... just a slight bend is enough.

    3) Really focus on your glutes and hams when you do it; think about PULLING back with your hams as opposed to 'just standing up'. It will make a difference once you start to get past 225 or so.

    Will aka HomeYield on this site has done Good Mornings with truly sick amounts of weight. Good guy to ask for additional advice if you want it and can stand the glare from his albino features.
    Last edited by Relentless; 04-26-2006 at 08:59 AM.

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