GM vs RDL

[bruteforce]

To me Good Mornings and Romanian Deadlifts seem like very similar lifts, but there is bound to be some difference based on the placement of the bar and how that acts on the body with differing forces. My question is, What are the differences, when do you use them, and where on the back should the bar be for a GM?

[BendtheBar]

RDLs are more of a lower back lift for me. They also hit my hips harder.

For good mornings I like to perform them using a wider base/stance, and sink the hips slightly. Nearly a half squat. I feel a more quality stretch in my hamstrings, meaning I feel it would carry over better to the squat specifically. Whether this is true or not, I'm not sure.

The RDL I always performed more for lower back strength. The stretch always felt more like a runner's stretch than one important to squats. Again, just my opinion. I could be wrong.

[Fazc]

For me the widestance GMs are superb for squat carryover. Mainly because of the effect on the entire hamstring/hip/lower back area.

RDLs tend to carryover better to Deadlifts. Nothing massively surprising there I guess, specificity rules.

[bamazav]

Originally Posted by bruteforce

where on the back should the bar be for a GM?

For me, the sweet spot is where you would hold the bar for a low bar squat. I squat high bar and GM low bar, any higher position puts unnecessary pressure on your neck and spine. That is my 2 cents and I am sticking with it.

[bruteforce]

Thanks for the replies. Some things I need to work on with the GM are bar placement and arching my back I think. The bar tended to roll forward whenever I added any weight I was afraid I was going to lose it over my head. Didn't happen, but it didn't quite feel right.

[BendtheBar]

I place the bar in the same position as with squats. I never get close to parallel so rolling isn't an issue. My good mornings look almost exactly like this:

30May09 Good Morning 225 lbs x8+3+3+2+2 Myo-Reps style - YouTube

30May09 Good Morning 225 lbs x8+3+3+2+2 Myo-Reps style - YouTube

[bamazav]

My placement is actually lower than BTB's video. I have tried the higher placement but found it stressed my neck and lumbar too much. Leg wise, I vary between a bent knee and a straight leg stance. Some sessions I will alternate them by set.

I tip I used to learn and practice form. Hold a broom stick behind your back. It should touch our tail bone and the back of your head. Push hips back and bend, keeping the stick in contact with tail bone and back of your head each rep. I have not had a lick of strain or back problems from GM's since working on form and finding the sweet spot. My guess is the taller you are, the lower your sweet spot will be.