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"Good morning", is it a deadlift or a squat?

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"Good morning", is it a deadlift or a squat?

Post by squatty on Sat Feb 09, 2013 4:11 am

I have a power rack now (just can't express how happy I am :mrgreen: ) and can do any exercise on earth using it.
I thought dead-stop bottom-up good mornings is a good idea to do sometimes (but not yet, currently I want to focus on my current routine).
So I ask this for future,
In case I ever decide to do good mornings, should I do them instead of deadlifts? or instead of squats?
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 4:18 am

As an accessory to perhaps. Cycle them in when you take a break from the others.
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Re: "Good morning", is it a deadlift or a squat?

Post by squatty on Sat Feb 09, 2013 4:29 am

I do deadlifts once a week, and also squat once a week. which one does good mornings replace? (as an accessory). you mean replacing both and do good mornings TWICE per week?
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 5:13 am

You can cycle them in when you take a break from squats, deadlifts or both. Whenever you want to, you can cycle them in. Experiment. Play.

I know it's not as in depth an answer as you would get from Jman, who might say more, but in the end you just have to try a bunch of things before you can truly know what works for you.
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Re: "Good morning", is it a deadlift or a squat?

Post by Rix on Sat Feb 09, 2013 6:21 am

isnt a good morning more of the lower back isolater rather than a power move and you are supposed to do it with a lighter weight and keep your legs almost straight through out, just shoving your ass out a bit
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Re: "Good morning", is it a deadlift or a squat?

Post by itlives on Sat Feb 09, 2013 10:59 am

What Rix said ^^

Although, I've seen them done with slightly bent legs. Still, it isolates my lower back more than anything else. I suppose when my lower back got stronger, it would then hit the upper glutes also.
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Re: "Good morning", is it a deadlift or a squat?

Post by ranger_x3 on Sat Feb 09, 2013 11:40 am

I've always seen it as more of an accessory lift. I would use it after one of the main lifts, but not in place of since it really only targets the lower back, glutes, and hamstrings. Deadlifts and squats are much more full body exercises.

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Re: "Good morning", is it a deadlift or a squat?

Post by Guitar_maniac on Sat Feb 09, 2013 11:54 am

I've read somewhere that good morning's don't do any good, more just puts lower back at a risk. Can't seem to recall where i read that, from some trustworthy seeming place is all i can remember.
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Re: "Good morning", is it a deadlift or a squat?

Post by squatty on Sat Feb 09, 2013 12:05 pm

If I decide to do them, I will limit the ROM (not going lower than a 45 degree angled torso), and use heavier weights.
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 12:34 pm

http://www.powerliftingwatch.com/node/4434
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 12:36 pm

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/how_heavy_on_good_mornings
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Re: "Good morning", is it a deadlift or a squat?

Post by Josh T. on Sat Feb 09, 2013 12:55 pm

Yeah, Good Morning = accessory work. Lower weights, you want to focus more on the "feel" of the movement, if that makes sense. So, really, focusing on hinging the hips and squeezing the crap out of the glutes on the concentric portion.
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 1:01 pm

Josh T. wrote:squeezing the crap out of the glutes

:doh: :facepalm: :toothy:
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Re: "Good morning", is it a deadlift or a squat?

Post by itlives on Sat Feb 09, 2013 1:11 pm

Dave.cyco wrote:
Josh T. wrote:squeezing the crap out of the glutes

:doh: :facepalm: :toothy:

QOM ?
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 1:13 pm

What the heck does QOM mean? :confuzed:
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Re: "Good morning", is it a deadlift or a squat?

Post by squatty on Sat Feb 09, 2013 1:21 pm

Ah okay I got it, so I say something, and you say what,
Hey everyone, partial good mornings, (using the partial curl hole), as ACCESSORY LIFT:
- low reps or high reps?
- after squats or after deadlifts?

Also, are rack pulls an accessory lift too? or can I do them instead of deadlifts for awhile alone?
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 1:29 pm

squatty wrote:- low reps or high reps?

Your choice. If you find they are comfortable for low reps, do them for low reps. Some people do it, and others are terrified to do it. You just have to learn what is right for you by trial and error.

- after squats or after deadlifts?

I wouldn't do it for low reps after squats or deadlifts. High reps maybe.

Also, are rack pulls an accessory lift too? or can I do them instead of deadlifts for awhile alone?

Yes and yes. You can do anything you want to. Start light and do cleans, then speed pulls, then heavy deads and finish off with rack pulls.

Or work rack pulls and sumos.

Or work only rack pulls for a cycle.

Some people consider pulling from the floor to be unnecessary altogether for lower back strength, though I would never quit pulling from the floor.
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Re: "Good morning", is it a deadlift or a squat?

Post by squatty on Sat Feb 09, 2013 1:37 pm

The problem is I don't like the idea of doing more than one main lift per day. and only one accessory lift. so I have few slots for exercises to sit at. and must pick them carefully.
But I guess experimenting around and paying attention to the DOMSed bodyparts will help me make a better decision as you suggest.
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Re: "Good morning", is it a deadlift or a squat?

Post by ranger_x3 on Sat Feb 09, 2013 2:16 pm

So squats and good mornings on one day and dead lifts and rack pulls on another day.

I don't think I'd make rack pulls a main lift, too little range of motion for my taste. I've never done them before so I could be full of crap too.

When I did good mornings I usually did 3-4 x 10, and I started with half of my 5 rep max for back squat.

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Re: "Good morning", is it a deadlift or a squat?

Post by Journeyman on Sat Feb 09, 2013 4:53 pm

Yeah if you're an average guy I wouldn't go heavy on good mornings. They're more a lift for either geared powerlifters, or for someone who has hip issues and can't squat, but wants to get heavy hip/glute thrust from something... I guess.
You could definitely use them as a back raise/hyperextension substitute and do sets of 25-50 or something with a light weight.
Never tried them myself.

Dave.cyco wrote:What the heck does QOM mean? :confuzed:
quote of the month, I'm guessing.
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sat Feb 09, 2013 5:20 pm

Gee and I used that very abbreviation myself elsewhere... :roll: :duh:

Yeah, 50 rep sets of good mornings are a nice way to go. I did them a long while back with a 70ish pound sandbag and they felt good and kept my back healthy.
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Re: "Good morning", is it a deadlift or a squat?

Post by itlives on Sun Feb 10, 2013 3:07 pm

Journeyman wrote:
Dave.cyco wrote:What the heck does QOM mean? :confuzed:

quote of the month, I'm guessing.

I'm so glad we have J-man here :hifive:
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Re: "Good morning", is it a deadlift or a squat?

Post by Dave on Sun Feb 10, 2013 3:38 pm

:nod:
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Re: "Good morning", is it a deadlift or a squat?

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