Some powerlifters recommend doing hyperextensions and back raises to help out with their squat (among other things of course). I’m a big fan of Good Mornings, so I’m wondering if Good Mornings are sufficient as lower back training or if you guys think its a good idea to specifically target the lower back. Thoughts?
I recently started doing back extensions so that I hang down with my back rounded and vertebrae by vertebrae I straighten out and finish it up like a normal back extension. From the feelings I’ve had from this for a while now it feels like it’s a really good therapeutical exercise at least and it’s probably a pretty decent exercise for strenghtening your spinal erectors as well as an addition to the exercises that hit your back.
I’ve had some mild lower back pains for quite some time now but they seem to have disappeared after just 2 weeks of doing this.
IT REALLY DEPENDS ON HOW YOU PERFORM YOUR GOODMORNINGS EACH VARIATION TARGETES DIFFERENT MUSCLES MORE.
That’s the beauty of the reverse hyper machine if you have access to one its as much a restoration exercise as it is a strength building movement. I always hit the rev hyper at least twice a week on Dead/squat days and perhaps even hit the machine a third or fourth time during the week. Even if its just 2-3 light sets of 15-20 reps to pump some blood in there and decompress the spine a bit.
[quote]bubba14life wrote:
IT REALLY DEPENDS ON HOW YOU PERFORM YOUR GOODMORNINGS EACH VARIATION TARGETES DIFFERENT MUSCLES MORE.[/quote]
wow dude, don’t yell
I’m not a big fan of good mornings but some folks love them. I prefer doing the hypers but in the end its all about keeping making sure the core is strong. Work your abs and your back.
I wish I had a reverse hyper machine but my gym’s one of those small town ones with a mix of stuff but nothing really great. In the end I won’t complain as it sure beats nothing 
Hyper extensions with weights
Hyper extensions paused for 10seconds at parallel or 2 pauses with 10seconds, one at 45* and one at parallel.
Some good morning work also and some good morning whilst sitting on a bench.
Koing
[quote]bubba14life wrote:
IT REALLY DEPENDS ON HOW YOU PERFORM YOUR GOODMORNINGS EACH VARIATION TARGETES DIFFERENT MUSCLES MORE.[/quote]
Please elaborate. I can’t wait to hear this one.
[quote]Koing wrote:
Hyper extensions with weights
Hyper extensions paused for 10seconds at parallel or 2 pauses with 10seconds, one at 45* and one at parallel.
Some good morning work also and some good morning whilst sitting on a bench.
Koing[/quote]
How do you perform seated good mornings with injuring your testicles. My testicles tend to get in the way of lowering and it is unpleasent. I thought about putting my testicles up in the elastic portion of my underpants but that wouldn’t be a very good step up. Any solutions to the testicle dilemma?
[quote]Scrotus wrote:
Koing wrote:
Hyper extensions with weights
Hyper extensions paused for 10seconds at parallel or 2 pauses with 10seconds, one at 45* and one at parallel.
Some good morning work also and some good morning whilst sitting on a bench.
Koing
How do you perform seated good mornings with injuring your testicles. My testicles tend to get in the way of lowering and it is unpleasent. I thought about putting my testicles up in the elastic portion of my underpants but that wouldn’t be a very good step up. Any solutions to the testicle dilemma?[/quote]
Sweet avatar. Korgoth ruled, whatever happened to that show?
[quote]Koing wrote:
Hyper extensions with weights
Hyper extensions paused for 10seconds at parallel or 2 pauses with 10seconds, one at 45* and one at parallel.
Some good morning work also and some good morning whilst sitting on a bench.
Koing[/quote]
How low should you go on hyper extensions?
definitely check out stuart mcgill interviews on this site.
[quote]Scrotus wrote:
Koing wrote:
Hyper extensions with weights
Hyper extensions paused for 10seconds at parallel or 2 pauses with 10seconds, one at 45* and one at parallel.
Some good morning work also and some good morning whilst sitting on a bench.
Koing
How do you perform seated good mornings with injuring your testicles. My testicles tend to get in the way of lowering and it is unpleasent. I thought about putting my testicles up in the elastic portion of my underpants but that wouldn’t be a very good step up. Any solutions to the testicle dilemma?[/quote]
Sit on the very edge of the bench. That might work.
Rounded-back pull throughs hit you lower back hard. This depends though on what your program is like and what and if you had a ME lift.