DO THIS for a STRONG Low Back (THE MISSING EXERCISE)
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- เผยแพร่เมื่อ 20 ก.ย. 2024
- Need help building a strong back? Today you'll learn about the 'good morning' exercise and how to perform it correctly to develop a strong and pain free back! Today's video is in collaboration with @WenningStrength and @VaughnWeightlifting
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@MuscleandMotion with the amazing anatomy graphics.
What do you want to learn about next? Let me know what questions you have or topics you'd like to learn about in future videos in this comment thread!
I feel like i can do the bracing according to your instructions but it does not feel right when i do this. I almost feel like i am out of breath. Is it just that i need to practise it more and get used to it or am i doing something wrong?
If I may be so bold, I got a tear (not entirely teared) on my supraspinatus and I'm only allowed to train triceps, biceps and legs. What would you advise to do? 6 months rest? My doctor doesn't know much about these injuries.
When squatting, sometimes I bounce at the bottom, sometimes I pause at the bottom, sometimes I pause once, and again halfway through. But I don't know why I'm doing each one, or how to program it to meet certain goals. Love some advice related to time-under-tension and stretch-shortening cycles. Love your channel, I've learned so much. Thanks!
Something about training your balance, I am person who can't train single leg excercise because of body wobbling. Thanks in advance.
I'd like a good video clearing up on what to do about tight hamstrings when deadlifting/squatting.
I get that hump in my lumbar when getting into position, because my hamstrings needs a good bit of mobility (been in anterior pelvic tilt for long). Arching gets me there, but then my insomniac glutes won't really work.
Anyhow, awesome channel, keep up the good work!
Greetings from Germany. I am a physical therapist and I use your advice almost daily with my patients. So much stuff school doesn't teach you here.
I'm honored to hear!
A doctorate in physical therapy?
@@overnightavenger1470 yes
Teehee, I'm a physical therapist from Finland and doing the same thing. They don't teach this stuff here either, at least not in the general program.
@@SquatUniversityI meant that at the guy who practices in Germany. I’ve followed your channel awhile I knew that you were
Alright adding it to the list of 257 exercises that I absolutely need in my routine.
Just do compound workouts
😂 👏 so true
Just barbell rows so you can train lower back while you train your upper back, saves time
Lmao true
So true I can't remember any of them when I get to the gym
Started doing these back in the 70's a couple times a week as a warm-up for deadlifts, rows and squats. Yes and just because they make my back feel good after doing them. Going to be 65 soon and still love doing these. Plus I superset these with single arm farmer carries as jus a core workout.
P.S. have never had a lower back issue even when I was younger and D.Ling and squatting heavy. We trained a lot without belts until we got into weight that pushed us to 3 - 4 rep range.
Supersetting these with farmer carries is so big brained of you
Awesome tips! Will apply these with farmer walks!
My lower back regularly lets me down. I can have nagging pain for days just from sitting badly for an hour. This is pure gold. Thank you. 🏋️♀️
My trainer started getting me to do these two weeks ago and the level of stimulus I get in the hamstrings and glutes was more than I could ever get doing seated/ laying leg curls
The movement pattern is different for both.
Why not Romanian deadlift
This tutorial involving 3 experts is one of the best tutorials on the good morning!
Good morning is a really underrated exercise. Having a strong lower back improved a lot of my posture issues and increased my overall balance.
Nice too see the "Good Morning" getting some notice. A great exercise
Glad you liked this video
I added this to my programme recently on the recommendation of a physio who noticed how tight my hamstrings were, and I am really feeling it in my glutes and hams afterwards. Great exercise, just start off light so you get the form down properly.
Watching your videos has helped me come a long way from insane back pain and stiffness to being able to live and lift a normal life again
Just watching or doing?
Dear squat guy . I have had bad patellar tendinitis for decades whenever I ran or jumped or tried to put any pressure on it . I spent a lot of time attempting to strengthen the glute medius but this didn't help. I then watched you doing the hip airplane and you talked about how the glue meds purpose is not only the extend the leg sideways but also to balance it. I tried doing the hip airplanes and found it very difficult but have since made progress and can now do three cycles of it. Unbelievable that I can now run without pain ! Thank so much
I've had back issues for months and started doing no weight kneeling good mornings, so far it's improved strength and issues are fingers crossed, clearing up
Brilliant post. Makes sense which makes it easy to apply. The visuals were just what I needed to cement the concepts. Thank-you
I'm glad you liked that part!
Agreed, very helpful video. Thanks alot
Matt freakin’ Wenning! Legend! Really enjoying the guests on your channel.
A great guy!
I had a lower back injury a year ago and my coach told me to do good mornings. My back got stronger and don’t have back pain anymore
My back due to my back injury doesnt go that low, what do I do?
@@ThatTURK1 be patient, you will recover your mobility with practice. Don’t get discouraged and keep doing it.
How long did took you to get pain free results?
@@dogie8c it took me like 3 months because I didn't used to do good mornings. But then i started doing them along with dead hangs and this exercise called superman. You have to strenghten your core too, remember nothing happens overnight.
@@BMerinoC3 Thank you for your reply. I heard of the Superman from ATG (Knees over toes guy (Ben Patrick) that he recommends them for those with lower back pain. What exactly did you do during the early stages of your lower back recovery? I been careful for two months of not doing anything too drastic for my lower back (no heavy weight lifting or twisting my back). I still trying to figure out what exactly is safe for me to do. I want to get my life back.
Good mornings are so underrated. One of my favorite for a yoke back. Bracing is the most important.
What's the difference between RDL, Hamstring Hyperextension, and Good morning?
They are very similar. Do the one that you get the best connection to :)
All target different muscles more than the others. For example, RDLS don’t really work the lower back like a Good Morning does. But just do research since none of us are professionals
I cant thank you enough for giving me such knowledge, that is why I always recommend your pages and channels to somehow repay the knowledge you are teaching me, thank you ppl from squat university and Dr. Aaron!
Thanks from India🇮🇳
Keep posting such informative videos
I love how you guy rotate being instructors.
Also love the guy’s instruction of “kicking your ass back.” Never heard trainers say it that way.
Will indeed swap out my Single-Leg RDLs for this! I'll just tack that one on the end instead. Think my low back and core strength have improved to where I can try it now ☺️
Single-Leg RDLs are very important for teaching your glutes to get engaged for stability. Don't throw them away.
A video about seated good mornings would be great!
Ya no I’ll never do those again I popped my right hamstring from that
Dr, could you make a video giving some tips for lifters that have carpal tunnel syndrome or how to prevent from having it? I found that the risk of getting it nowdays is way higher due to desk type jobs. I think a lot of people would benefit from it!
Love your videos, man. Much respect!
Not only it strengthens it also stretched your hamstrings helping you with mobility. I tried this without weights and good god i felt more flexible and mobil
I have a sacrum that was overeager during its formation and fused an extra vertebra (my lowest lumbar vertebrae). Because of this I have lower than usual flexibility in my lower back and a tendency towards back pain in that region. I found that rollerblading (yes I am that old) was uniquely suited to working out the muscles that support that area of the back and as long as I keep up the muscle mass in that area, my back doesn't bother me at all. Not saying that this exercise isn't useful, it totally is, but if you experience lower back pain, it might not do any harm to try ice skating or roller skating (or rollerblading if you are nostalgic!) just take it slowly and carefully!
I did these with no weight and now i have sciatic nerve pain. Ive been working out on and off for years and have done them before but for some reason it fucked my back ip this time. Going on 3 weeks now. Keeps getting better than coming back.
Awesome time shooting this video 💯💯💯💯
Hi! I'm a nurse's aid on the road to becoming a nurse and I've been lifting weights for over 10 years now. I find when I turn patients or have to hold them, my lower back always hurts at the end of my shift, but I never feel this pain when working out. Do you have any tips for nurses? I really want to avoid having a herniated disc in the future because I want to continue lifting weights for the rest of my life.
I remember when the general advice was good mornings destroy your back, with lights weight these make my back feel amazing, especially as i work from home at a desk
I LOVE Good Mornings. Get the best gains from them.
Glad to hear!
I love your intro and your message is great.
thank you
Yes please, more videos with Wenning!
I slept on good mornings for years and man my low back LOOKS so much better after a few months and way stronger.
And if you don't have a bar?
You want a warm shower in the evenings before bed, for the best sleep, and a good morning 😂
What if my hamstring is not flexible enough to hinge like that, how to progress and reach this flexibility?
One more important piece of info is that this type of workout is a very slow progress to go heavy. Keep your ego out and build that flexibility range while very slowly adding weight throughout the months.
This routine falls under nerve flossing. You go heavy before reaching that flexibility range, and then you end up waiting longer to recover from nerve pain.
Best good morning from vid I've ever seen thanks 👌🏼
Watching Aaron's face at the transition at 0:30 scared the crap out of me lol
Oh yesssss. Luv em
So are you saying the high bar position hits more hammies and lower back? Low bar is more glutes and hammies? This is defo what I have found
I think the low bar hits more glutes and adductors where as the high bar is more hams.
How often should I be doing these?
This is a good one. Lots of information out there about good mornings not being worth the risk. I hope this dispels some of that concern.
Glad you liked this one!
Amazing, thanks for the thorough explanation!
An exercise loved by many classic bodybuilders.
Always the best content!!! So much thanks! 🙏
THANK you!
Incredible information, love the multiple perspectives
Just want to thanks you for all of information in Your videos, so many things that you won't learn at University while studying physiotherapy ;)
I think even doing this with just the bar would be harder than most people could do to start with. What's the options for making it lighter?
That's a legitimate question. I guess one could use a broomstick to remove the weight of the bar, but I don't know (and would be curious) how to make the exercise even lighter.
you could try an easy curl bar they can be as light as 10 pounds in any standard gym.
2:33 kicking his ass back! funny butt effective🤣🤣🤣
🤷🏼♂️
Great video ❤❤
Thank you so much for sharing this ❤️❤️😌
Excellent exercise to help stabilize the back ... I'm 60 and 6'5" 182 thin frame I use light weight 60-70 lbs
On of my favorites! For someone who does not have the hip mobility to flex the hip with a neutral spine.... what would a good regression?
Great video. Thanks for the edu!
Question for which is better good morning, or something that isolates lower back for strong lower back?
@@AB-C1 then your doing something wrong with your form, or rush too much weight.
This will be more optimal because it strengthens the low back to operate the safest way under load. If you start moving the low back through full ranges under load you increase risk of injury.
Wow. Thats what I need. I have porblem with lowback for 7 years
I’d love more info on building up to doing these- I never feel stable
gonna learn this one....i tried by my heels came up. will keep at it
That intro made me smirk for that is worthy of a sub
We do the good morning regularly with a barbell and band in Crossfit this is great ty!
Found the crossfitter
Should you do good mornings if you don’t have the hamstring mobility to do the full range of motion?
100%, it will work as dynamics mobility work.
Flexion-to-extension exercises with low-load (like the Jefferson Curl or a MedX Lumbar Extension machine) may be a more effective way to isolate the low back muscles. MedX saved me from my chronic back pain where exercises with a static back failed.
The jefferson curl isolates the low back muscles with movement of the spine which is not ideally how we want to use those muscles. Movement of the spine through full ranges + load is a mechanism for injury so ideally when we load the spine we want to minimize movement.
Jefferson curls are not for bodybuilding or direct strength. It's for working on mobility and flexibility by mastering its range of motion (resistance is needed for this). It's not intended to explosively heave loads, but protect your spine from flexion that can burst your discs. Your use of Jefferson Curls is very suitable for your rehab scenario.
Good morning!
Good morning - hope you liked the video!
I quote Wikipedia:
The good-morning is a controversial exercise as some will claim that it leads to lower back injuries. Famously, Bruce Lee seriously injured himself while performing the exercise after an inadequate warm-up and over confidently selecting his working weight. On the other hand, the good-morning can also strengthen the lower back and prevent injury when properly applied.
Wonder, what Dr. McGill thinks about good mornings
What about those who have hyperextended lower back… this arch will be hell for them… I focus for for them keeping a controlled flexion and hinge to avoid Hyperextension of lower back and avoid pinched pain in lower back…. Please comment
Great stuff as always. Please do a poll of how people feel about cussing in your videos.
I vote no, not needed, especially if i want to share with friends and family.
I appreciate the feedback!!!
I didn't know Wenning was on this channel. Cool. I know (from videos) at westside Louie was into a lot of good mornings.
I myself never trained at Westside but I did train and compete over twenty years ago.
Nice MOVEMENT ABSOLUTELY. I DO IT SITTING ON THE EDGE OF A BENCH.
This video is freakin awesome!! Thank you!!
This guy don't know how much I love his videos. I won't be doing squats anymore if not for him. And it's free lessons, tnx man.
Can you list exercises that can be done to strengthen lower back and glutes if suffering from ankylosing spondylitis?
Thank you another great video. Could you please talk about 'knees over toes' - alot of this flying around social media atm. Your video on squat foot position bases on hip anatomy was brilliant by the way - thanks so much
You're so welcome! And I'll make a video on that soon!
@@SquatUniversity yay excellent!! Can't wait ! It's actually super important that valuable expert information is getting out there from yourself, as so many people are trying a ton of stuff out from watching videos and getting injured.
good morning makes my lower back good in the afternoon and night
Would you suggest this for people who are prone to forward flexion back pain? Thank you in advance
I like to hold the bent over, stretched position for time, as the resistance curve on this exercise is not optimal.
Can a do good mornings with a loop band wrapped around my shoulders down to my feet?
You can but the load is easier the more you move towards the floor as the band unwinds. So it's not my favorite variation.
These are awesome with the safety bar
Great option as well
For patients with L5S1 + L4L5 hernia with facet joint athropathy is this a good exercise?
Great video 👏🏻 the same exercise can be done sitting down on a bench or chair and lifting your legs with your knees bent at a 90 degree angle
Squat U knows how to make it a good morning 🌞🌄
Best comment of the day
I use the SLDL for my lower back and the SSBar for good mornings
Thank you so mucccch ❤
Is there a way to do this with dumbbells?
Can you make a video for exercises that are good for disc injuries such as the L5 S1 area?
Good mornings are advertised as hitting lower back, spinal erectors, glutes, hamstrings... but do you need this exercise if you perform other hip hinges like dead lifts and hip thrusts? Does it add strength to the lower back other exercises do not?
I feel the good morning exercise much better than the Rdl. Any reason you think why?
This excercise in Smith Machine is a good option? Thank you! 🙏🏼
How exactly is this any different from a Romanian Deadlift?
How is this GM exercise fundamentally different from an RDL? It seems to be targeting the same muscles in the posterior chain
Hello, Thanks for all the great advice. I wonder if you have any advice for an "over stretched tendon" in the back. My chiropractor suggested that I shouldn't do weights any more (or pull ups etc), sticking only to core stability exercises. I was doing weights for a couple of months recently, without incident, until I began a light calesthenics work-out, which left me feeling a small amount of discomfort. Is there a trusted stretching / strengthening routine I can do to, that will also help protect / strengthen the tendons n my back? Any videos of this? I can't find anything specific on the 'net.
Any recommendations on a basic sets and rep scheme for beginner? Like after doing squats. That would be helpful. Thanks
Can I do this with scoliosis?
Training for 15 to 20 years now. After knee problems i stopped squatting for a long time. For some time i did box squats to strenghten my knees. I can now squat pain free. Because of that i started SL 5X5 to get stronger again. Smart to add good mornings in this routine?
What are your thoughts on seated good mornings?
Ty so much ❤
Is there such a thing as over-bracing your core?
I've been relearning RDLs (similar hinge pattern to the good morning) and get tingling down my sciatic left leg into my foot. I've been told my form is good but I may be over-bracing. Not sure if that's a thing but definitely worth asking!
For some people with back pain, bracing too hard can create symptoms. When you brace you create some compression on the spine. So if someone has an injury that is triggered with too much compression - bracing at a 10/10 may create pain. So in that case, we tailor the brace to the persons needs. So like turning the dimmer switch down to maybe a 6/10. That way we are creating sufficient stability but not too much compression that would trigger pain in that person.
@@SquatUniversity that makes sense, I'll keep that in mind! Thanks for responding 👍
He’s the CEU god
Excellent content. Great clinical application.
Please tell the young lady her language is not appropriate. Love the channel
Great stuff 👏