TRAINING TIPS: SEATED GOOD MORNING - Chaos and Pain

The Seated Good Morning is a posterior chain exercise that helps build core strength, and a strong lower back. Firstly, it helps fix imbalances in the hips, and shoulder girdle. If you want a big back with a small waist, start adding a set or two at the beginning and end of every workout.  Also, expect an increase in overall strength, in a short amount of time.

The Seated Good Morning primarily targets the abs and lower back, while the traditional standing version primarily targets the hamstrings and glutes.  Therefore, when used together, their results are amplified. The Seated Good Morning can be added to every workout, a set or two at the beginning or end. The standing Good Morning works best when added to your back and leg workouts. Secondly, perform them before squats and deadlifts to maximize both lifts. Although, don’t overdo it. You don’t need to use heavy weight for either exercise to be effective.

SEATED GOOD MORNING

For instance, place the barbell, PVC pipe, or broom on your shoulders in a high bar squat position.  You can sit on a bench, in a chair, or on the floor.  Slowly lower your torso towards the ground.  Inhale as you start to bend forward.  Pause slightly in the bottom position before slowly raising your torso to the starting position. Furthermore, start to exhale as you raise your torso.  Really squeeze your abs at the top.  Keep your head in a neutral position throughout the movement. However, try to keep your arms locked by your sides, and your upper back fully engaged to get the most out of this exercise. 

CONCLUSION
In conclusion, the Seated Good Morning is one of the most effective lower back and core exercises. Here are a few tips.

  1. Use light weight. More reps and less sets. 8-16 reps for 1-2 sets.
  2. Frequency is better. 4-5 days per week.
  3. Breath! Inhale as you lower your torso, and exhale as you return to the upright starting position.
  4. Keep your abs and back engaged throughout the movement by keeping your arms locked by your sides.
  5. Squeeze your abs at the top.

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