T Nation

Low Bar Goodmornings

I did low bar GM’s today it felt quite a bit different.I felt as if I could really explode back up and the weight felt pretty light.

Does doing them low bar take the emphasis off the lower back and glutes.

[quote]horsepuss wrote:
I did low bar GM’s today it felt quite a bit different.I felt as if I could really explode back up and the weight felt pretty light.

Does doing them low bar take the emphasis off the lower back and glutes.[/quote]

I’ve found that GM’s, no matter how you do them, will always emphasize the hips and glutes.

I noticed the same thing when I first tried GM’s. I got much better leverage with the low bar setup. As long as you are working hard enough on them you’ll hit the lower back and glutes.

Um as opposed to high bar GM’s, did you put it lower on your back than what you would put it on there for a PL squat?

No matter where on your back (unless you’re not actually doing a good morning), will emphasize the Lower Back, Hamstrings, and Glutes. I’ve always seen GM’s done where you’d put the bar for a PL squat, which is middle back/low bar position. I do not know if I could see the merits of using a high bar position with GM’s. Using a high bar sounds kind of dangers after you get to a certain level of weight, but I also do not go much over 135 with GM’s.

I love good mornings, just like if the dead lift was a girl I’d fuck the shit out of her until I was dead, good mornings is like her barely legal younger sister. So innocent, yet so slutty and I just wanna fuck the shit out of it, because I know it will feel so damn good.

I do dead stop GM’s to really target my back. Kinda like rack GM. I feel the lower i go, the more emphasis on the glutes and hips. Only after watching the team metal guys do rack GMs did i figure out hey, why not start a little bit higher and get that explosive eccentric then lower the bar and have to worry about if i’m stressing my lower back enough.

As earthshaker said, the lower on your back, the closer it is to the working muscles the easier it gonna be. It’s basic biomechanics really.
I find low bar is much harder on my shoulders because of poor external rotation flexibility.

Thanks guys great info lowbar it is from here out, and Brotherchris Im a little worried about you.

It changes the leverage, making the exercise easier.

The glutes, hams, and lumbars don’t “know” what’s on the bar: what they experience and develop is the torque and the force that they must apply to generate that.

Twice the weight at half the distance from the axis of rotation yields equal torque and requires no more force from these muscles.

The bar is also lifted half the distance – in the above example: in practice the difference is less – and so the total work is the same despite the weight being twice as much.

There is a difference in that balance is changed, which I expect affects recruitment.

My point is not to disparage doing GM’s with the bar as low as, for example, in a PL squat, but to show why one should’t assume that being able to use greater weight means more load must be being put on these muscles. It could be the same.

[quote]horsepuss wrote:
Thanks guys great info lowbar it is from here out, and Brotherchris Im a little worried about you.[/quote]

I do what I can.

[quote]Bill Roberts wrote:
It changes the leverage, making the exercise easier.

The glutes, hams, and lumbars don’t “know” what’s on the bar: what they experience and develop is the torque and the force that they must apply to generate that.

Twice the weight at half the distance from the axis of rotation yields equal torque and requires no more force from these muscles.

The bar is also lifted half the distance – in the above example: in practice the difference is less – and so the total work is the same despite the weight being twice as much.

There is a difference in that balance is changed, which I expect affects recruitment.

My point is not to disparage doing GM’s with the bar as low as, for example, in a PL squat, but to show why one should’t assume that being able to use greater weight means more load must be being put on these muscles. It could be the same.[/quote]

I understand, Doing them low bar put much less stress on my lower back.Stress meaning I felt no weakness or pain.I am going to continue doing them lowbar.

is there really a need for goodmornings? i’ve heard they can be quite dangerous, and that a deadlift essentially will produce the same results. i could be wrong, which is why i’m asking.

GM’s just make my lower back sore so I skip them and do stiff leg dead lifts, as far as I can tell it hits the same muscles without putting so much stress on the spine.

How can one even do goodmornings with a high bar position? I tried it when i first started out and the bar kept damn near rolling onto my neck! These things need to be done low bar.

[quote]bob_sander87 wrote:
How can one even do goodmornings with a high bar position? I tried it when i first started out and the bar kept damn near rolling onto my neck! These things need to be done low bar.[/quote]

Well not neck high but still on your upper traps, just pull it into the muscles with your hands.

[quote]Bill Roberts wrote:
It changes the leverage, making the exercise easier.

The glutes, hams, and lumbars don’t “know” what’s on the bar: what they experience and develop is the torque and the force that they must apply to generate that.

Twice the weight at half the distance from the axis of rotation yields equal torque and requires no more force from these muscles.

The bar is also lifted half the distance – in the above example: in practice the difference is less – and so the total work is the same despite the weight being twice as much.

There is a difference in that balance is changed, which I expect affects recruitment.

My point is not to disparage doing GM’s with the bar as low as, for example, in a PL squat, but to show why one should’t assume that being able to use greater weight means more load must be being put on these muscles. It could be the same.[/quote]

Good post!

[quote]lifter85 wrote:
is there really a need for goodmornings? i’ve heard they can be quite dangerous, and that a deadlift essentially will produce the same results. i could be wrong, which is why i’m asking.[/quote]

GMs have a significant eccentric hamstring stress as compared to conventional bent leg deads or rack pulls.

GMs compared to stiff leg deads is a bit of the splitting hairs scenario. I like to rotate between the two, but personally, for low back training, I prefer the good morning as I feel it targets my low back more effectively (use a higher bar position).

GMs are awesome for spinal posture compared to SLDL, IMO (lots of abbreviations there), because of how ‘dangerous’ the exercise is. You are very focussed, and make sure you are doing every rep with appropriate form. Currently I am up to 110kg for 5-6 reps x 2 sets for my GMs for a relative idea of the load I use.

[quote]Nyral wrote:
bob_sander87 wrote:
How can one even do goodmornings with a high bar position? I tried it when i first started out and the bar kept damn near rolling onto my neck! These things need to be done low bar.

Well not neck high but still on your upper traps, just pull it into the muscles with your hands.[/quote]

Just build up some muscle around the upper traps as well, then you’ll have a nice cushion for the bar.

[quote]GluteusGigantis wrote:
Nyral wrote:
bob_sander87 wrote:
How can one even do goodmornings with a high bar position? I tried it when i first started out and the bar kept damn near rolling onto my neck! These things need to be done low bar.

Well not neck high but still on your upper traps, just pull it into the muscles with your hands.

Just build up some muscle around the upper traps as well, then you’ll have a nice cushion for the bar.
[/quote]

Hehe yea right, my traps are always sore from my shoulder days, squats hurt.

[quote]Nanan wrote:
GM’s just make my lower back sore so I skip them and do stiff leg dead lifts, as far as I can tell it hits the same muscles without putting so much stress on the spine.[/quote]

My lower back has gotten alot stronger since I started doing GM’s and it never hurts or is sore anymore.

Any lift is dangerous, but GM’s are not overtly dangers. You have a proper way to do them, and if you do it the proper way they are not dangerous. For those that do not know how to do a GM properly and safely:

http://asp.elitefts.com/qa/default.asp?qid=38771&tid=102