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Old 12-06-2010, 07:47 AM   #1
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Default Good Mornings

One of my favorite exercises is the BB Good Morning. Both the bent knee and straight leg version will work the hamstrings. Below is a video showing a bent legged good morning.

Done with poor form you can injure yourself very quickly. Here is a good way to start. Get yourself a broom stick. Hold it behind your back with the top of the stick touching the back of your head and the bottom touching your tail bone. Feet should be a about shoulder width or a little wider, find a comfortable stance. With the stick behind you, touching back of head and tail bone, push hips back, forcing you to bend forward. Take it slow as you are learning and make sure that the stick remains in contact with the back of your head and tail bone the entire bend. Once you get the movement down, move to an oly bar.

There is some difference on the opinion of bar position preference. I prefer a low bar position, as IMHO this does not put as much stress on the lower back. Work with just the bar and then begin to increase weight slowly. Don't be in a hurry to increase weight, take your time, you will be rewarded for your patience.



I apologize for video quality, There are few good videos of the good morning on youtube.
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Old 12-06-2010, 08:08 AM   #2
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I personally am not a big fan of the bodybuilding style good morning - meaning legs almost straight. I prefer my goods mornings to be almost half squats.

There is a decent video on the MAB Good Morning exercise page:

Good Mornings Muscle and Brawn Bodybuilding and Powerlifting.

If anyone wants to add tips and opinions to the MAB Good Mornings page to help random visitors and beginners comments are open. (/End thread derail)
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Last edited by BendtheBar; 12-06-2010 at 08:22 AM.
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Old 12-06-2010, 08:31 AM   #3
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Quote:
Originally Posted by BendtheBar View Post
I personally am not a big fan of the bodybuilding style good morning - meaning legs almost straight. I prefer my goods mornings to be almost half squats.

There is a decent video on the MAB Good Morning exercise page:

Good Mornings Muscle and Brawn Bodybuilding and Powerlifting.

If anyone wants to add tips and opinions to the MAB Good Mornings page to help random visitors and beginners comments are open. (/End thread derail)
I use the straight leg on occasion, just to hit the hamstrings a little differently. I generally do a version that is bent legged. Though, because of my fear of lower back re-injury, I do not go real heavy and I am careful how deep I get. My main point in the post is that they are a great exercise and should be learned and included in our repertoire.

( your video looks pretty close to how I do them, though I probably do not bend as deeply.)
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Old 12-06-2010, 10:06 AM   #4
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I hope I don't give the wrong impression, meaning that I don't want anyone to read into my comment as meaning the bodybuilding-style good morning is useless. I personally just don't like the feel, and if given the chance, would probably do hyperextensions first.

Mileage may vary.
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Old 12-06-2010, 10:13 AM   #5
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Would a powerlifting good morning be better for lower back muscle stimulation because of the extra weight?
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Old 12-06-2010, 10:36 AM   #6
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Why would you even need to train your lower back?
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Old 12-06-2010, 11:00 AM   #7
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Quote:
Originally Posted by butterZ83 View Post
Why would you even need to train your lower back?

WHY?

For the same reason that you need a strong abdominal wall. A chain is only as strong as it's weakest link.

Most people think of core training as only being about Abs. When in fact your core involves both your abs and your lower back.

When you start squatting some serious weight you will really start to feel your lower back in the equation. Lower back training is one of the most important areas to train, if you want to remain healthy. Not just for lifting but for everyday life in general.

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Old 12-06-2010, 11:04 AM   #8
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Good Mornings are just one weapon in my lower back aresenal. I built a reverse hyperextension table and use it to work the lower back. Squats and deads also help build up the back part of the core also. As GL has said, the lower back is part of the core and needs to be worked as much as the abs. The lower back affects your posture, sitting and standing. Try doing any kind of overhead press with a sore lower back, it ain't fun.
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Old 12-06-2010, 02:14 PM   #9
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Quote:
Originally Posted by butterZ83 View Post
Why would you even need to train your lower back?
Holy cow man!! How long you been in this?? not very long I imagine...The lower back is the key to success for bodybuilding,Power lifting and Fighting.

I am going to answer this from a fighting point of view. A weak lower back will get you in some serious trouble..You can pick people up for shit with a weak lower back and if you have one and try you will probably throw it out. Not to mention the amount of back str you have to have to fight on the ground or in a position..I also try to train west side and I can tell you this...Try to dead lift, Squat or anything heavy with a shit lower back you are gonna be in some trouble.
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Old 12-07-2010, 07:04 PM   #10
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Love me some good arched back good mornings!
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