DO THIS for a STRONG Low Back (THE MISSING EXERCISE)
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- Опубліковано 26 кві 2023
- 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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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
This tutorial involving 3 experts is one of the best tutorials on the good morning!
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
Good morning is a really underrated exercise. Having a strong lower back improved a lot of my posture issues and increased my overall balance.
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.
Nice too see the "Good Morning" getting some notice. A great exercise
Glad you liked this video
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
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!
Yes please, more videos with Wenning!
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?
Incredible information, love the multiple perspectives
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
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
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.
Amazing, thanks for the thorough explanation!
Thanks from India🇮🇳
Keep posting such informative videos
Best good morning from vid I've ever seen thanks 👌🏼
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
Great video ❤❤
Thank you so much for sharing this ❤️❤️😌
Matt freakin’ Wenning! Legend! Really enjoying the guests on your channel.
A great guy!
Always the best content!!! So much thanks! 🙏
THANK you!
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!
Great video. Thanks for the edu!
Good mornings are so underrated. One of my favorite for a yoke back. Bracing is the most important.
Great tutorial as always! Thank you.
Glad you enjoyed it!
An exercise loved by many classic bodybuilders.
Oh yesssss. Luv em
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.
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
This video is freakin awesome!! Thank you!!
Awesome time shooting this video 💯💯💯💯
I love your intro and your message is great.
thank you
Thank you so mucccch ❤
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.
Ty so much ❤
Awesome video with legends collab! Would love to know how to program these in our workout
Wow. Thats what I need. I have porblem with lowback for 7 years
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!
Great stuff 👏
We do the good morning regularly with a barbell and band in Crossfit this is great ty!
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.
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.
Nice MOVEMENT ABSOLUTELY. I DO IT SITTING ON THE EDGE OF A BENCH.
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 ;)
Squat U knows how to make it a good morning 🌞🌄
Best comment of the day
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.
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?
A video about seated good mornings would be great!
Ya no I’ll never do those again I popped my right hamstring from that
That intro made me smirk for that is worthy of a sub
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?
gonna learn this one....i tried by my heels came up. will keep at it
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 use the SLDL for my lower back and the SSBar for good mornings
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.
Would you suggest this for people who are prone to forward flexion back pain? Thank you in advance
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.
I LOVE Good Mornings. Get the best gains from them.
Glad to hear!
Any recommendations on a basic sets and rep scheme for beginner? Like after doing squats. That would be helpful. Thanks
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!
Tq 👍🏼
These are awesome with the safety bar
Great option as well
Thank you. Just started your book (in German :-) ) perfect Squad... Question on this: I had a disc prolapse 2019 (S5). Is this exercise possible or bad for the back? I have no pain and do sports all the time. thank you!
That intro is pure chaos lmoa.
I need to strengthen my lower back. I have a severe herniated disc that periodically blows out and pinches my sciatic nerve on both sides.
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.
Can you list exercises that can be done to strengthen lower back and glutes if suffering from ankylosing spondylitis?
Can you make a video for exercises that are good for disc injuries such as the L5 S1 area?
For patients with L5S1 + L4L5 hernia with facet joint athropathy is this a good exercise?
Okay, yes sir
Hi Dr. Horschig! I recently relocated to the KC area and, last I had seen long ago, I could've swore you were based out of KC! Just checked hoping to get an appointment for a chronic issue that i've had little success with even getting a consistent answer from other PT's and Chiropractors.
Any chance you have any recommendations for PT's or clinics in the KC area?
Awesome.
Thanks
good morning makes my lower back good in the afternoon and night
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
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.
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?
great video
Would you also program this for someone who already deadlifts ? Perhaps on alternate workouts ?
When you said Olympic lift stance is that pulling or catching stance? My pulling stance is pretty narrow. And good morning feels better in my squat stance high bar/front squat.
Just wondering mechanically what's the difference between a good morning and a badly Performed sldl or RDL (badly Performed as in not keeping weight over mid foot but allowing it to drift in line with shoulder so the moment arm is larger therefore more difficult on low back and hips.)
I ask as my main worry with good mornings is falling forward and crushing my face
Quality
I have a L4/L5 disc herniation! Lol any regression/simpler ideas before doing something like this? Or would you recommend not doing these with disc issues? Thanks!
Great!
Thanks!
Before I add this in, can you let me know if this is safe for people with l5/S1 disk issues? Thanks in advance 👍
Good morning!
Good morning - hope you liked the video!
Does the incline back extension machine work the same muscles with tension closer to constant?
omg and i’ve been neglecting this exercise for years couple years because of my back
hi sir am following all your videos,i have back pain near my si joint which sometime cause me sictica nerve pain if i get releif from one side then my other side start to hurt please advise something for me.
Saw your Tyr lifting shoes are back in stock, might have to snag em
Yes! We're having small drops all the time - and they go fast!
Excellent exercise to help stabilize the back ... I'm 60 and 6'5" 182 thin frame I use light weight 60-70 lbs
Can i do this with a long stick without weight and wear weighted vest?
What if my hamstring is not flexible enough to hinge like that, how to progress and reach this flexibility?
Would you recommend this for folks with Spondylolisthesis? This kind of shear force seems really inappropriate
How often should I be doing these?
I like to hold the bent over, stretched position for time, as the resistance curve on this exercise is not optimal.
I have a question, when I want to target the adductors I do seated goodmornings, because I like more how it feels, is the same thing as the sumo stance goodmornings right? Or is it better to do them on the sumo stance?
Should i brace when doing them?
Can you do this with a Lumbar Stenosis / Facet Joint Arthrosis?