Hello all, I have a question that has been on my mind for a couple of weeks and would like input from others. My question pertains to the good morning. Before I actually ask my question, I would like to. Describe how I do them. I set the bar so that when I am the bottom position, my torso is parallel to the ground. How I do them is by keeping a tight arch sitting back until the bar hits the pins. When the bar hits the pins, I relax my body/muscles for a good two seconds and explode up with the weight. I use a wave loading pattern with these for sets of 3 reps…starting light, work up to heavy-ish weight drop back down then go.back.up and down a few more times. When I get to my heaviest weight sets for the day I do concentric only good mornings.
My real question here is would doing the good mornings the way I do be similar to a box squat and floor press? because I go from an eccentric to a relaxed phase to a relaxed phase to a concentric phase-breaking up the eccentric concentric chain. Or would they be dissimilar because of the fact that the bar is mostly resting on the pins and not exactly loaded on my body like a box squat or floor press would.
What you are describing is a Static over come by Dynamic exercise. You may feel like you relax but you hold some muscles static while some relax. This is almost exactly the same as a box squat. If you began the lift from the pins with no eccentric phase, it would be a Relaxed overcome by Dynamic exercise because there is no passive contraction (stored elastic energy from an eccentric phase) and also no mechanical uncoupling (also developed during eccentrics) that causes some nervous hyperactivity (more passive contraction).
These are both great tools to have in the tool box. I love Relaxed overcome by Dynamic deadlifts (start the lift completely relaxed, sitting on a box set exactly at your normal deadlift start). Also, concentric only good mornings have helped my strength out of the hole on squats tremendously.
Thanks, that was what I was thinking (and terminology too) Just wanted to hear someone else’s thoughts good to hear. Yeah I love them, one of my favorite exercises
@Aanimus yeah I have those in my program right now, I love them. @kyushomaster because you aren’t stopping the movement with anything ie box or floor or pins
[quote]JHEIMBAUGH wrote: @Aanimus yeah I have those in my program right now, I love them. @kyushomaster because you aren’t stopping the movement with anything ie box or floor or pins[/quote]
pausing on the chest like a competition bench wouldn’t count? what about paused pin presses
@kyushomaster no it wouldn’t count you WANT to use the stretch shortening cycle when you do dynamic work for the regular bench press, the faster you lower it the faster you raise it now paused pin presses work great. (I use them as a max effort exercise) because you are taking the weight on the pins and relaxing the muscles(relaxed phase) and then performing an explosive rep(concentric phase) your ROF (Rate of force development) will increase if you go from an eccentric phase to a relaxed phase with a pin press ie. taking the weight out, lowering to the pins relaxing for a second or two and then pressing back up you broke up the eccentric concentric chain in both examples… pausing the weight on the chest imho did nothing for me that ballistic benching does…