Help with Good Mornings

bamazav · 05-01-2009, 12:28 PM

These things scare me. I have had one back surgery, about 12 years ago, and am very conscious about my back. The routine I am doing calls for good mornings. Since I workout at home, and alone, I do not have a trainer to call on to make sure I am doing them correctly. I have checked out a variety of videos and find different nuances in each one that confuse me. Since the last few times have made me uncomfortable, I am seeking an alternative that works the same muscle groups. Any suggestions?

Aoife · 05-01-2009, 12:59 PM

RDLs. That way, you're also holding the weight, so you can dump if you need to. Might help mentally. You should focus on using glutes and hams, and even though your back may fatigue a bit, it shouldn't be that bad.

bamazav · 05-01-2009, 02:14 PM

Thanks, the routine I am doing uses RDL as the main exercise and the good mornings at an accessory. I may just leave out the GM.

Aoife · 05-01-2009, 02:16 PM

What if you seriously lighten it?

I'm sure there's something else, but off the top of my head can't think of what. Someone else prolly can.

I guess tacking on some GHRs could work. Or, at the very least, doing some bridging at the end.

John Izzo · 05-01-2009, 02:30 PM

Maybe you can try these...

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bamazav · 05-01-2009, 02:34 PM

Thanks to both of you. I will use lighter weight and get some tubing to try the movement John suggested. I just need to figure out where to loop or hook the tubing. Shouldn't be a problem.

I have to say, I read a couple of boards and this is by far the politest. Thanks!

pjb923 · 05-01-2009, 04:26 PM

I agree what what has already been said, but would like to add one more exercise.

Try pull throughs.
http://www.weighttrainersunited.com/pullthrough.html

meverett172000 · 05-02-2009, 07:56 AM

for the pull throughs, if there;s no access to a cable machine, could it be done with dumbell? Or is this too much like a deadlift?

bamazav · 05-02-2009, 10:53 AM

I have the cable machine. I don't know why I didn't think of pull throughs. You all have been a big help. Thanks

Alcoholiday · 05-02-2009, 01:36 PM

Quote:

Originally Posted by meverett172000

for the pull throughs, if there;s no access to a cable machine, could it be done with dumbell? Or is this too much like a deadlift?

just do dumbbell swings

Lost Dog · 05-02-2009, 08:25 PM

My own opinion... Most people shouldn't do low rep good mornings unless they really need to. Unless they need serious back strength to support powerlifting level lifts, for instance. Then, they should be trained by a good coach because they can be particularly dangerous.

John Izzo's solution is a good one. You can also do a similar movement in an inverted row position, laying underneath a bar and bringing "the goods" up and down. If you have a TRX, rings, Jungle Gym, etc. you can do them leaning back from a wall, too (like John's exercise, only leaning back).

Pullthroughs and swings are awesome exercises, but the line of force is more in the direction of the spine, and are higher rep movements, so aren't going to strengthen the back in the same way.

bamazav · 05-02-2009, 08:42 PM

Lostdog - I am having trouble visualizing what you are talking about with the inverted row. Do you have a link to a video or larger description?

RacerBill · 05-03-2009, 08:50 PM

For someone who wants help with form for good mornings, or for that matter RDLs, DB swings or pull-throughs, you can try a good morning with a stick.

This is unweighted. Take a broomstick or something similar and hold it vertically against your back. The back of your head, thoracic spine and tailbone should stay in contact with the stick. Bend forward as far as is comfortable (you might think of it more as pushing your hips/butt back), then back to standing.

bamazav · 05-04-2009, 01:18 PM

Thanks for the training hint. I am going to have to try that and work on the form. Since that is in my Friday workout, I have a few days to get it figured out.

AFI82 · 05-05-2009, 10:13 AM

How about Zercher Good Mornings? Would allow you to dump it if you need to, and would decrease the length of the lever arm, so less pressure on your lower back.

bamazav · 05-05-2009, 10:24 AM

Quote:

Originally Posted by AFI82

How about Zercher Good Mornings? Would allow you to dump it if you need to, and would decrease the length of the lever arm, so less pressure on your lower back.

I have looked into Zercher Good Mornings. I am going to experiment with all of the great ideas. BTW, is that a Zercher Puppy Good Morning in your avatar?

Bytsi · 05-05-2009, 01:58 PM

Quote:

Originally Posted by bamazav

I have looked into Zercher Good Mornings. I am going to experiment with all of the great ideas. BTW, is that a Zercher Puppy Good Morning in your avatar?

LOL!!!!