There are many types of good mornings done with varying technique, foot positions, bar positions, range of motion etc to focus on different muscle groups or different parts of a muscle group. Some of these good mornings, like the full bent over versions can put a lot of stress on the spine but that is their purpose! If you’re a powerlifter and don’t work on developing your back strength through progressive loaded training, then what are you gonna do when you get in competition and muscle up a heavy 1rm load? Now the arched back varieties (Russian good mornings) are designed for hamstring and glute strength and these are basically a totally different exercise. I would bet if they are performed correctly, arching the back with the chest up and glutes pushed back, there is much less stress on the spine then there is in a full range weighted hyperextension.
GMs are fine if done correctly. That said, I’ve seen more people doing them with bad form than with good. Usually you see two types: powerlifters who know what they’re about and have good form, and regular gym rats who “heard about this new exercise” somewhere and do them incorrectly. No offense, but the person asking this question seems like the latter type.
I would advise going to a strength coach and getting him to look at your form. If he says you’re okay, then you’re good to go.
Oh, and you should print this thread out and show it to “some guy” the next time you see him. Then challenge him to explain precisely why it is that GMs are bad for you. Make him give references. He won’t be able to.
I don’t agree with that. Good form with correct weight does not equal injury 90% of the time. Sure, something can give any time - but if you trace it back it’s usually caused by something. You back doesn’t just ‘blow out’ one day. First you twist it funny, then you play basketball for a few hours the next day, then you move lumber in your basement, then rest a day or two and then lift and BAM your back is killing you… go back a few steps and you’ll see where the problem started.
I think a huge cause of unintentional bad form in the good morning is poor hamstring flexibility. Don’t go down too far or your back will lose its arch. That will be painful. Test your flexibility and make sure you can stand up straight, lock out your knees, and touch the palms of your hands comfortably to the floor for awhile. Otherwise, be careful. For the less flexible, or those who experience pain, how about substituting stiff-legged dumbell deadlifts?
thanks to all those who replied. next time i see that guy, i’ll let him know what i heard.
Don’t ever take unsolicited advice in a gym.