Good Mornings Instead of Conventional Deadlifts
You are right, you are NOT missing anything.
You can substitute Good Morning with a narrow or medium stance for a Conventional Deadlift.
Let’s look at some of the reason why.
Ascending Strength Curve
Movements are broken down into three types of Strength Cures.
The Conventional Dealift (Sumo, as well) and Good Morning fall into the Ascending Strength Curve.
Simply put, an Ascending Strength Curve is hard at the bottom of the movement and gets easier as you near the top lock out position.
Essentially, a Good Morning is a Deadlift with the bar on your back rather in your hands.
As you bend forward with a Good Morning, the bar loading (weight) dramatically increases beyond the true weight on the bar.
That because the weight is farther from the body’s “Center of Gravity, COG”.
(PhD Exercise Biomechanics/former Powerlifter)
McLaughlin examined an 800 lb missed Deadlift analysis of Jon Kuc’s 800 lb Deadlift years ago.
Kuc allowed the bar to drift a few inches out in front of him. McLaughlin’s finding was that in doing so, it increased the bar loading to around 1600 lb of force that Kuc would have needed to complete the Deadlift.
Good Morning Exercise Variety
There are a variety of ways to perform Good Mornings.
Partial Rack Good Mornings
Narrow Stance Good Mornings
Wide Stance Good Mornings.
Bent Knee that is similar to a Conventional Deadlift when breaking the weight off the floor.
Stiff Leg Good Mornings (slight break in knees) simulates a Stiff Leg Deadlift.
Plate Under Toes, this shift the load more to the posterior chain.
Hip Hinge Back Raises
I am a huge advocate of the Hip Hinge Back Raise.
This is an excellent article/video on it…
Are All Hip Extensions Created Equal?
Essentially, it is a Good Morning.
What is unique is that it allows you to shift the angle. In doing so, it changes the strength curve
Descending Strength Cure “Good Mornings”
A Hip Extension Back Raise performed on a 90 Degree Bench means the movement is easy at the bottom and hard at the top/lock out, Descending Strength Curve.
The 90 Degree Hip Extension Back Raise is an effective exercise for individual who have a issue finishing a Deadlift at the top.
Bell Shaped Curve Strength Curve
Exercises that fall into this category are easy at the beginning, hard in the middle and easy at the top of the movement.
45 Degree Hip Extension Back Raises fall into the Bell Shaped Curve Strength Curve.
45 Degree Hip Extension Back Raises increase strength for lifter in the knee area of the Deadlift.
Hip position is he key to maximize Glue and Hamstring involvement on a Hip Hinge Back Raise exercise.
Contreras’ Hip Positioning Video
This demonstrates how position the hip on the bench to maximize the Glues and Hamstring.
One of the issues with the Deadlift is that it can quickly and easily overtrain the lower back, as per McLaughlin. I agree.
What I found by with Heavy Good Mornings and Hip Extension Back Raises was…
They increased my Deadlift.
My lower back recovery time was faster with Heavy Good Morning and Hip Extension Back raises compared to Heavy Conventional Deadlifts as well as Heavy Deadlift Rack Pulls.