Demonstrating goodmornings today. Its a great exercise to work the back, glute and hammies without taxing your nervous system too much (like a deadlift, which are very demanding on your body). It also helps stretching the hams and adductors, increasing your available hip flexion over time (which also may relieve back pain) 1: set up with bar in low position(low/mid trap just above deltoid). Squeeze it down into your back with your lats (pull elbows down) 2: unrack and find your position. Leg stance is individual. I use a little wider than shoulder width. 3: take a deep breath, brace your core around the air in your abdomen to create an intraabdominal pressure. 4: utilize hip hinge to stick your butt back while you keep shins vertical. Upper back is neutral (upper/mid back should NOT be arched!!!), low back arched. 5: butt back until you reach end of hips flexibility (remember vertical shins). DONT continue, as it will break the hip hinge and disqualify. 6: squeeze your butt, quads and stomach, and explode hip forward. Final position should be upright, and glutes firing HARD. 7: dont release abdominal pressure until youre completely upright and in control (ref video) Over extension of hip at top may indicate that glute isnt firing properly, and hammies are pulling hip into hyperextension (anterior femoral position/anterior glide=a form of hip impingement) Flexion of hip at top may indicate improper glute firing as well. Glute is responsible for proper extension and top while also pulling femurs back, and holding them properly in the socket (acetabulum) The glutes must be active and work hard to extend the hip during all of the concentric phase of the lift. It should also help as a brake in the eccentric portion.
Posted on: Fri, 02 Jan 2015 22:08:47 +0000
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