You may have to register before you can post: click the register link above to proceed. 195X8. Advice appreciated. 145X8. It is sometimes performed for reps in traditional strength-focused rep ranges such as 5-8 reps per set, but due to the risk posed to the lower back, is rarely treated as a max-effort single-rep lift. Perform a few weightless or light warm-up sets first. I know, as it happened to me, and I have never done this exercise again. But after some deadlift warm-ups I had some coffee and that got me in gear for Deadlift and Back Supersets. I'll stick at that weight. I went in to the gym today feeling pretty awesome. Unlike the other two forms of good mornings, this exercise is done while sitting on a bench. I've been trying to learn this movement using 50 kg (110 lbs) for a long time, but recently got a lot better after getting a better hold of hip hinge and keeping the bar in place tight. Subscribe to get the Good Morning, CNY newsletter (brought to you by Kinney Drugs) delivered to your email inbox weekday mornings.. I think Louie Simmons suffered a significant back injury doing good mornings with what was for him an insignificant weight. Pair dumbbell good mornings with quad exercises (squats, leg presses, leg extensions). How heavy should I go on Good Mornings? Band Good Mornings. However, if you do a few spot checks, like arching that back hard, keeping your chest out, looking up, and pushing that ass back, you'll be fine. if your looking for strength, GO HEAVY!! Obviously, I stopped doing heavy good mornings. The barbell good morning is an exercise that targets glute, hamstring, and lower back development. thanks DEADLIFT Day. Press question mark to learn the rest of the keyboard shortcuts. Good mornings are one of the most effective posterior chain exercises when performed correctly as the amount of activation and tension throughout the glutes and hamstrings is unusually high. Heavy good mornings, box squats, glute-ham raises, reverse hypers and dynamic box squats all carry over to the deadlift. A demonstration of the exercise can be seen in the previously referenced video below. For those of you who want to specifically train the deadlift to improve it, first you must assess your weaknesses. Goodmornings also make a good choice here because they are, by nature, lighter. The Seated Good Mornings. I know that when I use the high-bar position (on top of traps) I can handle less weght and less range of motion since it feels like it’s gonna roll onto my head. 1 – Good Mornings as a Main Movement. Photo of the Day. As heavy as you can with good form. I often hear of people being scared to perform Good Mornings for fear of straining their lower backs! Just keep in mind, Murrieta adds, this should be more of a maintenance move than a heavy lift. "It's really good for teaching those optimal hip hinge mechanics and really working the posterior chain," Seedman says. It’s really the same movement without the weight on you back. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. I’ve done 500 for 3 with no belt. You can also try using the safety bar with the pads on it to help get you more comfortable with the heavier weights than switch back over to the regular straight bar…i finished with 250x8 yesterday!! It just feels unnatural to have all that weight in that position. A lot of it is mind games. Do your best to avoid locking your legs into a straight position (protects your back). You only get one back. Currently I stay around 6-8 with 165lbs, but am worried to kick it up a notch. For your lovely lady, your good morning messages should show her how special she is. i have seen 485x5 at my gym by an IPF 125kg+ lifter and 275 for a dozen reps by a 100kg competitor. ***NEW ARTICLE!!! M95C35T1 Heavy Good Mornings, Chained GM, Deadlifts & Overhead Press 29 Apr 2017 M95C35T1 DEADLIFT Day. In terms of how heavy, that depends on your strength and how well you can maintain your arch (forgetting rounded back good mornings for a moment). You can go high rep but I’ve seen them mostly prescribed in the low rep range. Just about every sport requires the ability to hip hinge, so good mornings are a useful exercise for athletes of every stripe. It also works your mid traps and rear delts statically while to try to hold the correct position. I want to strengthen my lower back to improve my deadlift and squat. hey guys I just started incorporating some powerlifting exercises into my routine to try and get my big 3 lifts up. [quote]2274 wrote: Just keep in mind, Murrieta adds, this should be more of a maintenance move than a heavy lift. Try a GoodMorning.com mattress at home for 120 nights, with free delivery & returns. Read the stuff on elitefitness and Louie Simmons sites; they cover the good a.m. and its variation in great detail.[/quote]. The angle of the exercise and the extreme pressure that is put on the lower back area due to the bar being so far out in the bent over postion can actually cause your hamstrings to pull your lower back apart. However, if you do a few spot checks, like arching that back hard, keeping your chest out, looking up, and pushing that ass back, you'll be fine. My main accessory after heavy squats last night - pins good mornings @ 265lbs for sets of 5 Here’s a lesson I’ve learn fast being a full time athlete : even though your main lifts aren’t going as plan, women up, and do the rest of your work. Cloudy with a few flurries in the afternoon. First, let's establish which type of Good Morning we are doing. Good Mornings for POSTERIOR CHAIN and Glutes + 20 Unique Variations. Personally I'm at 135lbs right now and was going to go up, but I'm seeing a lot of warnings not to go much higher. 5 Tips for Dumbbell Good Mornings. Are Good Mornings Effective? i'd say use up to 40% of your max squat, or 225, whichever is lower. From the beginning of weight training, the Good Morning—in its many varieties—has provided a solid base of building squat, pulls, and the posterior chain used for … It is often trained as an accessory movement to the deadlift, but also has value on its own. I personally wouldn't go over 135 lbs. Powered by Discourse, best viewed with JavaScript enabled. It is one of my favorites. Also, Good Mornings reinforce the hip hinge, which is important for squatting and deadlifting. 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