pounds on your back and getting into position is a pain in the ass. Good Morning The first mistake people make with good mornings is treating the exercise as a movement and not as a muscle builder/strengthener. When it’s used as a movement, form is usually thrown out the window, and weight is all that matters. This is not a good idea. The good morning is used to build your lower back and hamstrings, so perform the exercise in a way that hits these muscles correctly. This means pushing your butt way back, trying to keep somewhat of an arch in your back, and using as full a range of motion as you can. Don’t be Half Rep McGee.
42 You don’t have to go very heavy on these. I’ve used 500 pound loads with this movement, but I’ve gotten more out of doing 185 for strict reps. Glute Ham Raise Nothing works the hamstrings like glute-ham raises. Add in a full range of motion – from the bottom to the top – and you have an exercise that works the low back, hamstrings and calves. Not too shabby. If you suck at these, do them every day until you don’t. Start each workout with 2-3 sets of 5 reps. Do this, and pretty soon you won’t suck. Here are my thoughts on the GHR, and how the exercise should be done: • You MUST start with the motion of a back raise. The reason for this is to achieve a full range of motion and get some kind of erector work in during the movement. This action
43 allows the GHR to be a thorough posterior chain movement. Having strong erectors for any sport is essential. Hell, it’s important in LIFE. • If you really can’t perform a rep, either use a band (attached to the back of the machine and held in your hands by your head), or have a partner assist you. • Once you can perform reps on your own, hold your hands and arms out in front of you as though you’re holding a barbell. • The next step in the progression is to fold your hands on your chest like a sleeping vampire. • Once you’ve mastered the vampire position, pinch your earlobes with your fingers OR interlock your fingers with your hands behind your head. • 5 sets of 10-15 reps with your bodyweight in this position should be achieved before you’re ready to perform weighted GHR's. Add weight by holding a plate or putting it behind your head, using a weight vest or using a band. I recommend using a full range of motion to involve your lower back. Sit-ups You can do these on a glute-ham raise bench or a Roman chair. You can do them on the ground. You can do them with your feet anchored down. You can do them with your feet not anchored down. You can use bodyweight, or you can hold a plate behind your head, but please don’t be that guy who does them while holding a plate, dumbbell – or, even worse, a medicine ball – on his chest. This is lame, and it doesn’t do anything. Hold the weight behind your head and prepare to be humbled.
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- Spring '14
- powerlifting, reps, Bench press