Which back exercise - more beneficial

[Hlanderr]

Which exercise is better for back strength?
RACK deadlifts
Good mornings

On my back day, I don't do full deadlifts..... I feel like I get a better workout on my back by doing rack deadlifts.

Should I replace that with goodmornings? I know they are pretty much the same exercise, but with different bar placements, but would one be better?

 

[Squaggleboggin]

They're actually quite different. SLDLs and GMs are very similar in that they both work the posterior chain and hamstrings well; deadlifts work more of the legs and more completely work the entire body in synchonization. I would never get rid of deadlifts from my routine and I will always keep either SLDLs or GMs in it.

 

[Thermal2]

deadlifts.. but off the floor.. i think you can do more weight with a deadlift then good mornings.. cant tell you what one is better for your back..

 

[Squaggleboggin]

Now I'm curious. Why do you feel you get a better back workout from doing rack deadlifts? Use the same amount of weight and do it from the floor and see if your opinion changes, because it doesn't make sense to me unless you're really doing a partial SLDL. If I had to choose I'd keep deadlifts, but both are great exercises.

 

[CowPimp]

They are not really the same thing at all. Rack deadlifts are probably going to stress the muscles involved in thoracic spinal extension and scapular retraction the most. The ROM is too limited to involve your hips all that much. However, you do get to expose the aforementioned muscles in your upper back to some really heavy loads.

The good morning, on the other hand, is going to tear apart your entire posterior chain. Your glutes and hamstrings are going to be activated to a much greater degree because of the fuller hip extension.

I highly suggest you do both. Leave the rack deadlifts on back day and do the good mornings on leg day.

 

[Hlanderr]

Now I'm curious. Why do you feel you get a better back workout from doing rack deadlifts? Use the same amount of weight and do it from the floor and see if your opinion changes, because it doesn't make sense to me unless you're really doing a partial SLDL. If I had to choose I'd keep deadlifts, but both are great exercises.

as cow said, it doesnt involve the hips, moreso my lower body..... i try to work just my back on my back day, and my deadlifts seems to be 60 percent back and 40 percent legs.... the rack deadlift does hit my hamstrings slightly, but it puts almost all the weight on my back... or so it seems

 

[Hlanderr]

They are not really the same thing at all. Rack deadlifts are probably going to stress the muscles involved in thoracic spinal extension and scapular retraction the most. The ROM is too limited to involve your hips all that much. However, you do get to expose the aforementioned muscles in your upper back to some really heavy loads.

The good morning, on the other hand, is going to tear apart your entire posterior chain. Your glutes and hamstrings are going to be activated to a much greater degree because of the fuller hip extension.

I highly suggest you do both. Leave the rack deadlifts on back day and do the good mornings on leg day.

thanks
i think i will do both, but both on back day.... legs comes three days after my back day, so i think my back will still be slightly sore when i do legs....
or do you think i should do goodmornings anyways on leg day?

 

[CowPimp]

thanks
i think i will do both, but both on back day.... legs comes three days after my back day, so i think my back will still be slightly sore when i do legs....
or do you think i should do goodmornings anyways on leg day?

I always do good mornings on leg day, at least when I did body part splits. Do whatever you want though. Body part splits don't really make that much sense to me anyway.