The barbell over your shoulders, or good morning exercise, is a great basic exercise for working the lower back, rear thighs and gluteal muscles.
This is a powerful base, which is not popular with everyone, though very in vain.
Contents
Applications
It is used in any strength training, but more so in powerlifting and rowing.
Because the bent-over bar on the shoulders, in addition to pumping certain muscle groups, is used as an auxiliary exercise that helps to increase the results in the deadlift and squats.
Best used by athletes with experience, beginners either replace with another or do with a small weight and under the guidance of an experienced coach. Suitable also for girls, here the emphasis is usually on pumping the glutes.
You will need an ordinary straight bar and rack
Working muscles
Works and allows you to strengthen the posterior surface of the legs, the extensors of the spine, the glutes, the lumbar area and the bark, as well as the hamstrings.
In this video Mikhail Koklyaev demonstrates a variant of good monitors sitting (the first half of the video)
Techniques for performing bends
Bending forward from a standing position
- Starting position is the same as for squats. Grab the barbell with a comfortable grip and fix it either at the top of the trapezius or below, pressing the bar against the rear delta bundles.
Bring your shoulder blades together, straighten your torso, arch your back and tense, straighten your shoulders and chest. Lumbar area should be rigid.
- Take a strong breath and bend forward. Bending forward is done by pulling the pelvis back, bending the back, and slightly bending the knees. Don't move your pelvis back too much, putting most of the load on your hip biceps and glutes;
- When your torso is about parallel, return to the starting position. As you rise up, move your pelvis forward as well, straightening completely;
- At the top point, exhale deeply;
- Watch your lower back, it must always be bent, because if it is rounded, you risk getting hurt.
Options
Bending with barbell on shoulders while sitting or forward from a sitting position
- We set the racks to a level at which it will be convenient to remove the bar while sitting.
- We bend our back, put our legs forward, do not lower our head,
- Having removed the projectile, we take a deep breath and lower the body
At the bottom of the movement, we pass the stomach between the legs.
On exhalation, we return to the starting position.
With this implementation, we work the back, stretch that block of ligaments and muscles to get into the correct position in the deadlift, and stretch and swing the back of the thigh. but do not chase after a lot of weight, it performs clearly and under control.
Concentrated good mornings
This is a rarer option that works like this: in a power rack, the barbell is set at the level of your lowest point of incline.
In the starting position, you dive under the barbell and perform an extension. The difficulty at the beginning of the ascent is the lack of energy, thus having to apply a lot of force.
Conclusions
Since good mornings perfectly work out and stretch muscle groups that are actively involved in powerful basic exercises, this exercise must be present in strength training without fail.
In the case of use as a utility room, do not chase the scales.
In the case of using it simply for pumping the buttocks and the back of the thighs, we perform it in a multi-repetitive mode with low weight.
Try different variations, include barbell tilts in your training after basic basic exercises, such as deadlifts and squats.
Questions about the exercise good morning
How to do it right?
Tighten your back and press, take a breath, lower yourself to parallel with the floor and return to the starting position.
What muscles are working?
Gluteus maximus, erectors of the spine, upper biceps femoris
Useful Links
https://www.youtube.com/watch?v=vKPGe8zb2S4
https://www.youtube.com/watch?v=VkNcc0BQrpA
