Good mornings weight roll ??

[Brian_m35]

I'm doing good mornings but am having a problem. When I start my bend the bar is planted firmly on my shoulders, but as I get about half way down the bar rolls up on to my neck. Should this be happening or am I using too much weight?

 

[CDWetzelberger]

I have never been a big fan of that particular exercise. But common sense would tell anybody that your neck is not supposed to be supporting the weight. Your supposed to hold the weight in place with your arms. If your working good mornings for your spinal erectors there are better exercises for these muscles. Stiff leg deadlifts should work your spinal erectors just as hard, and is safer. If you were to loss your balance and fall over then you don't have the weight coming down on top of you.

 

[Scotty the Body]

Its hard for us to tell without seeing you do them but I'd have to say your going to far down so the bar starts to roll, stop at 90 degrees.

Do you deadlift or do Back Extension? Personally I hate good mornings and wouldn't bother with them.

 

[Brian_m35]

Scotty, I get to just about 90 when it starts to roll up. I didn't have a problem when I was using a lower weight, but I wasn't feeling it as much then either. I do stiff leg deads and back extensions too. I actually like doing the extensions most.

CD, I agree that you don't want that weight on your neck. I guess I'll drop the weight down to where it doesn't roll. Someone on another board also suggest halding the bar with as wide a grip as I can. The said that you can control it better and stop the roll. Also I do my gm's in a squat rack in case I lose my balance. Don't need that weight coming down on me as I hit the floor.

Thanks for the replies guys.

 

[Arnold]

never cared for that exercise...have you thought of doing deadlifts instead?

 

[Brian_m35]

Prince I do stiff leg deads, but have been following a routine designed by Mike Mejia for Men's Health. The basic principal is to do different exercises that work the same body parts because they work them differently. Next week I'll be starting Romanian deads. The good mornings didn't become a problem until I got up to a weight that started to roll up on me.

 

[Dr. Pain]

Originally posted by CDWetzelberger
Your supposed to hold the weight in place with your arms.

This is correct, intertwine your arms around the bar and grab the weight, use quarters or smaller until you get the hang of it.

Better yet, use seated GMings in rotation or supersetted with weighted hypers, weighted reverse hypers (you can simulate these on any high flat surface, we use the reverse crunch bench, swiss ball (too low), and rarely, bend over the preacher curl bench), and rack pulls!


Seated GMs are a PL exercise, and are done in a cage, sitting on a flat bench, ala Louie Simmons of Westside BB.....your squat and DL will increase significantly.

DP

 

[Brian_m35]

DP... what are weighted hypers? This is a term that I haven't heard before.

 

[Dr. Pain]

Hyperextensions with weight held behind your head, across your shoulders, or a plate or plates held in front of your chest!

We usually do 15 X BW

15 with 25#
15 with 35#
12 with 45#


DP

 

[Brian_m35]

I was thinking that after I replied, but wasn't sure. I've done them with a plate held in front of the chest.

Thanks for you help.

 

[Brian_m35]

DP thanks for the idea of intertwining my arms around the bar. I did this last night and the bar stayed put on my shoulders.