Good-Mornings burn my lower back

A_N_91 · 03-13-2006, 09:58 PM

When I do good-mornings with a bent leg to primarily hit the hamstrings, on the way up it starts working the lower back and this stops me from using heavier weights...is this from form or a weak back?

**Peaked_18** · 03-13-2006, 10:08 PM

Don't use heavy weights with this when beginning. It's a problem with form and the back.

A_N_91 · 03-13-2006, 10:12 PM

Quote:

Originally Posted by Peaked_18

Don't use heavy weights with this when beginning. It's a problem with form and the back.

Ok, today I went from 65 to 105 then it started to hurt so I just lowered it it 85 to get good work in the hamstrings.

You think I should incorporate stiff-legged good mornings to work the lower back and strengthen it up? Or just keep doing them regular lightly until a few weeks to add more wieght?

**Peaked_18** · 03-13-2006, 10:18 PM

Quote:

Originally Posted by A_N_91

Ok, today I went from 65 to 105 then it started to hurt so I just lowered it it 85 to get good work in the hamstrings.

You think I should incorporate stiff-legged good mornings to work the lower back and strengthen it up? Or just keep doing them regular lightly until a few weeks to add more wieght?

You should always have your knees bent, no matter what exercise. Do GMs for 3-4 sets for 8-12 reps for a few months after the ME exercise on squat day or whenever then later move it down to 3-5 reps.

ZackMurphy · 03-13-2006, 11:20 PM

Quote:

Originally Posted by A_N_91

Ok, today I went from 65 to 105 then it started to hurt so I just lowered it it 85 to get good work in the hamstrings.

You think I should incorporate stiff-legged good mornings to work the lower back and strengthen it up? Or just keep doing them regular lightly until a few weeks to add more wieght?

If your low back is acting up like this, it may be bad form, and it may just be that your low back needs serious work. I wouldn't swap out the GMs yet.

Like others have said, go light, and get your form down. Make sure you're doing them right: don't think of bending forward - think of just pushing your hips back. That's all. Keep you rback in it's normal arch the entire time - just push the hips behind you.

The bar will drop straight down if you do it right. If you're in a rack, move the front of it, so you have no room in front of you. This will force you to move straight down. Get it right with just a bar - THEN move on to weight.

But it sounds like you need GMs, so that's great.

A_N_91 · 03-13-2006, 11:50 PM

Ok, well, for my form, I'm trying to copy my form off the midwest barbell vids. Tomorrow mornings, I'll take a vid so you guys can see how it is.

**Peaked_18** · 03-13-2006, 11:51 PM

Just make sure your back is arched are hard as possible. And you don't have to go any further then parellel if that's were your having problems.

**BigZeke** · 03-13-2006, 11:52 PM

I must be crazy because I've always used GMs to target my lower back.

A_N_91 · 03-13-2006, 11:54 PM

Quote:

Originally Posted by Peaked_18

Just make sure your back is arched are hard as possible. And you don't have to go any further then parellel if that's were your having problems.

YEP, that's exactly where is is. After parallel, it's all lower back. That how it is is the vids so I thought I had to go that low.

So you think I should just stick to parallel and don't go below it?

**Peaked_18** · 03-14-2006, 12:11 AM

Quote:

Originally Posted by A_N_91

YEP, that's exactly where is is. After parallel, it's all lower back. That how it is is the vids so I thought I had to go that low.

So you think I should just stick to parallel and don't go below it?

Parellel or two inches above is the spot I aim for.

**Grunt76** · 03-14-2006, 01:16 AM

I agree with the Peaked. Also, you might want to look into hyperextensions to strengthen your lower back. Actually, reverse hyperextensions is where it's at. If you have an exercise ball and a bench, you can do them on the ball on top of the bench, and even grab a dumbell with your feet. I just did them today and they are a GREAT exercise IMO.

A_N_91 · 03-14-2006, 02:09 AM

Ok, I'm going to try them tomorrow if I'm not that sore and see how it goes.

**powerman2000** · 03-14-2006, 10:36 AM

Not dissing GMs at all, but I've never done them in my whole life.

**Peaked_18** · 03-14-2006, 10:43 AM

Quote:

Originally Posted by powerman2000

Not dissing GMs at all, but I've never done them in my whole life.

That's cool.

There is this guy named Chad Aiches and he worked up to a single on GM at 850 lb.!!!

Heavy hypers with a cambered bar for moderate reps (8-10) is good. I've worked up to around 145-160 for reps on 45 degree hypers.

**powerman2000** · 03-14-2006, 11:14 AM

Quote:

Originally Posted by Peaked_18

There is this guy named Chad Aiches and he worked up to a single on GM at 850 lb.!!!

That's one of those things that seems so amazing, and it is, that I'd have to see it to really believe it.

MotorcityAl · 03-14-2006, 07:10 PM

Good Mornings are a compound exercise, and while they work the hamstrings, they are an excellent lower back movement. Of course, any exercise that you bend at the waist with your legs stiff or slightly bent will work both your hams and lower back, but that's a good thing, not a bad thing. One of the most neglected areas is the lower back, and if you don't strengthen it, it will cost you eventually (in the form of injury).

A_N_91 · 03-14-2006, 07:55 PM

**Grunt76** · 03-14-2006, 08:41 PM

That form looks good... You seem to stop just when the lower back seems to round a liiiitle bit. Gotta be careful with that, 'cause when you get tired, it will tend to round more... That's a reason why I don't do them. That and my previous hernia. Anything where the final rep is the most dangerous is a tough sell on me...

**DarkFalcon** · 03-14-2006, 08:46 PM

Quote:

Originally Posted by Peaked_18

That's cool.

There is this guy named Chad Aiches and he worked up to a single on GM at 850 lb.!!!

Heavy hypers with a cambered bar for moderate reps (8-10) is good. I've worked up to around 145-160 for reps on 45 degree hypers.

That's insane!!

How did his back not snap?

03-13-2006, 09:58 PM	#1
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Good-Mornings burn my lower back When I do good-mornings with a bent leg to primarily hit the hamstrings, on the way up it starts working the lower back and this stops me from using heavier weights...is this from form or a weak back?

03-14-2006, 10:36 AM	#13
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Not dissing GMs at all, but I've never done them in my whole life. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-14-2006, 07:10 PM	#16
MotorcityAl Motorcity God Join Date: Apr 2005 Location: The Motor City Posts: 187 Recipes: 0 Rep Power: 6	Good Mornings are a compound exercise, and while they work the hamstrings, they are an excellent lower back movement. Of course, any exercise that you bend at the waist with your legs stiff or slightly bent will work both your hams and lower back, but that's a good thing, not a bad thing. One of the most neglected areas is the lower back, and if you don't strengthen it, it will cost you eventually (in the form of injury). __________________ Body under construction.

03-13-2006, 10:08 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Don't use heavy weights with this when beginning. It's a problem with form and the back.

03-13-2006, 11:50 PM	#6
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Ok, well, for my form, I'm trying to copy my form off the midwest barbell vids. Tomorrow mornings, I'll take a vid so you guys can see how it is.

03-13-2006, 11:51 PM	#7
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Just make sure your back is arched are hard as possible. And you don't have to go any further then parellel if that's were your having problems.

03-13-2006, 11:52 PM	#8
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	I must be crazy because I've always used GMs to target my lower back.

03-14-2006, 02:09 AM	#12
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Ok, I'm going to try them tomorrow if I'm not that sore and see how it goes.

03-14-2006, 07:55 PM	#17
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11