First time doing Good Mornings. Advice?

[skippy]

Tomorrow I start the "Coan/Phillipi 10 week Deadlift Routine"

One of the assistance exercises is Arched Back Good Mornings. I've watched some videos and studied up, but would appreciate any advice from the misc lifters who have actually done them.

[austin.j.taylor]

start light brah, my best advice for you on that one. good mornings suck, but are effective.

[JCV]

Originally Posted by austin.j.taylor

start light brah, my best advice for you on that one. good mornings suck, but are effective.

oh my god - do go light but also make sure to stretch thuroughly as well

[mrawdtsi]

start light, proper form...

the basics really. easy to hurt yourself otherwise.

[cyde]

Make sure to warm-up properly, ease into it, and don't pull a Bruce Lee.

[skippy]

I don't know what my max DL is. I tried to pull 365 once and couldn't get it off the ground. I've done 355 for 4 reps.

For the program I stated 355 max with a goal of 405. This is my routine for tomorrow:

Deadlift (75%): 1x2 @ 305 lbs
Speed deadlift (60%): 8x3 @ 245 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

[GottaBeHUGE]

stay light man and make sure you stretch before and after. I wouldn't push it to you really have a feel for the exercise otherwise a back injury ruins the fun

[heartbroke]

I always do high reps (>8) for good mornings and SLDL...and like everyone else says go light, very light to begin with.

[sword_]

Are you doing glute ham raises as well?

You should ask Arlechinno about how to do good mornings (serious).

[Michael Bao]

Control your form when you go up and down, make sure you are working out your lower back. And what I do when I do Good Mornings is say "Good Morning" going down followed by a "How are ya" gong back up. (not srs)

[LaBamba]

Best thing that I discovered while doing any exercise :
Take in lots of air it will support your whole core .

It is just like SLDL with the bar on you, pull out your ass!

[austin.j.taylor]

Originally Posted by skippy

I don't know what my max DL is. I tried to pull 365 once and couldn't get it off the ground. I've done 355 for 4 reps.

For the program I stated 355 max with a goal of 405. This is my routine for tomorrow:

Deadlift (75%): 1x2 @ 305 lbs
Speed deadlift (60%): 8x3 @ 245 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

My first time on the Coan-philipi was with similar numbers, by the time i go to gm's i used 95 lbs for the first circuit then just the bar for the last two(srs)


dem speed deads be sucking

oh and good luck holding yourself steady while doing you rows as well, this was about impossible for me the first few weeks doin this program.

[skippy]

I'll go light and work into the exercise. I have been doing SLDL twice a week, heavy rack pulls and DLs so hopefully it won't cause my back any grief.

[skippy]

Originally Posted by austin.j.taylor

My first time on the Coan-philipi was with similar numbers, by the time i go to gm's i used 95 lbs for the first circuit then just the bar for the last two(srs)


dem speed deads be sucking

oh and good luck holding yourself steady while doing you rows as well, this was about impossible for me the first few weeks doin this program.

So...about the speed deads. Is it just pulling as fast as you can? Is that the idea?

[FullMetal]

~5:50 Great video series on squats and squatting supplemental exercises that can typically go hand-in-hand with deadlifts.

[dantheman999]

There are 100s of variations for good mornings. My favorite way is to take the bar like a low bar squat, take a medium squat stance, arch my back, and take a small knee bench on the way down. Basically i come down by pushing my ass back folding my body but keeping my back arched. I go as deep as i can without having to bend my knees or round my back. You should feel a ton of hamstring tightness. Then i pull my hips through, squeezing my ass, fairly explosively.

I am one of the few people in this thread that actually loves doing good mornings!

[burlyman619]

Originally Posted by mrawdtsi

start light, proper form...

the basics really. easy to hurt yourself otherwise.

this



and be prepared to not be able to walk or have old ppl sex for a while and by a while i mean 3-4 days

[austin.j.taylor]

Originally Posted by skippy

So...about the speed deads. Is it just pulling as fast as you can? Is that the idea?

I cant say i am 100% correct about this, but i pull them to lockout as quick as i can without losing form or bending arms(etc) them returns to floor quick and let bar deload and pull it again. During normal deads, i kinda regrip after bar unloads and pull again. I hope that makes some sort of sense.

[L1FTHVY]

do them in the power racks and use safeties so u can ditch the weight if need be

i usually warm up with the bar and work up to 275

[skippy]

UPDATE


I finished my first workout which included Arched Back Good Mornings. Having never done them before I started light and worked up.

I did 3 sets of 8 (as part of a circuit -- 1 set per circuit).

85lbs, 105lbs, 125lbs

Felt good and I didn't struggle or feel overwhelmed at all. I kept back on my heals and went just past 45 degrees which gave a tremendous pull in the hammys. In fact my legs shook, even though I didn't feel like I was struggling.

I'll continue to build up the weight each week as I become more comfortable with the exercise.

(I didn't mutter "Good Morning" and "How Are You" as recommended)

[Arlecchino]

http://forum.bodybuilding.com/showth...hp?t=116050271

[PaHulkster]

I really like Zercher good mornings. They can be a little uncomfortable if you aren't used to Zercher anything, but you get used to it.

[skippy]

Originally Posted by Arlecchino

http://forum.bodybuilding.com/showth...hp?t=116050271

^^^^ Good info. I often forget there are other forums besides misc.

[Arlecchino]

Originally Posted by skippy

^^^^ Good info. I often forget there are other forums besides misc.

And you spent how many years coding for this place?

[BobisMighty]

biggest piece of advice i got that helped tremendously is to bend at the hips, not at the waist.