Seated Good Mornings
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General info
How to perform exercise
- Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
- Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
- Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
- Pause just above the pins and reverse the motion until your torso it upright.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Lower Back, and auxiliary muscles: Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Seated Good Mornings» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Seated Good Mornings» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Seated Good Mornings
Author: AtletIQ: on
Seated Good Mornings — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Seated Good Mornings»
