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Other/Mixed Seated Good Morning: Unlock Your Hip Mobility

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
silveraw said:
I still struggle just sitting upright to do a QL straddle stretch.
Been working on it for years... Usually whenever I make progress I start cramping more and more when stretching.
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It's really hard. The best thing I learned was too relax and narrow the legs a bit so it's not so wide of a straddle.

I'll be honest, so many people have issues with it, I'm surprised it was included in the 2.0 version.
 
Steve Freides said:
I don't do GMs and never have, but I always thought the purpose _was_ to involve the glutes and hamstrings, and the back isometrically.

-S-
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I don’t think anyone is claiming they are ‘a better way to do a good morning’. Different exercise with different goals. It is different enough that it would make more sense to me if it had a totally different name.
 
Chris Hall said:
I don’t think anyone is claiming they are ‘a better way to do a good morning’. Different exercise with different goals. It is different enough that it would make more sense to me if it had a totally different name.
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I watched the video and I still don't get what it's trying to accomplish.

-S-
 
Steve Freides said:
I watched the video and I still don't get what it's trying to accomplish.

-S-
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It's trying to accomplish things similar to a pancake stretch, but with extra load so that in addition to the mobility work, there is additional work for the spinal erectors.

And (at least for me, maybe @Anna C feels it differently), it's a good tool to learn how to actively arch your spinal erectors during a hinge, as opposed to a neutral brace, which is important during WL pulls.

With the seated good morning, a lot of the 'pulling up' is happening not in the glutes/hams, by activating the lower back.

Not totally unlike cobra pose or supermans, but with load for the lower back, and the hip mobility work of a straddle stretch.
 
I love the seated good morning. I love the standing good morning too.

I agree that it's the best thing there is for hip mobility. It's easy to strain your adductor with it as well, so I would be careful.

I've always used as heavy loads as I can with both variations, 300-400lbs and so. Love it. I do them in a rack with safeties.

I don't get how doing it seated really changes the prime movers of the exercise. It's still hip extension, and why or how wouldn't I use the same hip extensors to do it?
 
Antti said:
I don't get how doing it seated really changes the prime movers of the exercise. It's still hip extension, and why or how wouldn't I use the same hip extensors to do it?
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I don't get it either, and can't explain it anatomically, but if you try both unloaded you can clearly feel a difference in how much the glutes are doing. At least I can.

Although, experimenting a bit more with the seated version just sitting here in my chair, it makes a difference whether the back is arched. Weightlifters are really trying to work on actively holding the chest up hard and creating an arch in the back. Others, not so much.
 
watchnerd said:
It's trying to accomplish things similar to a pancake stretch, but with extra load so that in addition to the mobility work, there is additional work for the spinal erectors.

And (at least for me, maybe @Anna C feels it differently), it's a good tool to learn how to actively arch your spinal erectors during a hinge, as opposed to a neutral brace, which is important during WL pulls.

With the seated good morning, a lot of the 'pulling up' is happening not in the glutes/hams, by activating the lower back.

Not totally unlike cobra pose or supermans, but with load for the lower back, and the hip mobility work of a straddle stretch.
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Completely agree. But for those who aren't trying to develop the ability to arch the back with load (something I never really did until weightlifting / Olympic Lifting specifically), it's sort of a foreign concept.
 
Hung said:
How can someone using their glutes to push the hips forward when doing seated GM, compared to standing? I'm curious
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Maybe it's not so much the glutes, but it's still hip extension. What else is it but a hip extension? I suppose one could do back extensions in the position, but then I don't see the point in talking about developing the hip flexibility and such. The range of motion of the hip extension is obviously smaller, as you basically only work in the stretched position instead of close to a traditional good morning or deadlift lockout.
 
Anna C said:
I don't get it either, and can't explain it anatomically, but if you try both unloaded you can clearly feel a difference in how much the glutes are doing. At least I can.
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Yep.

I can't fully clench my butt cheeks to pull my torso up when sitting.

And I don't feel a hamstring stretch when sitting on a bench, either, because my knees are bent.
 
watchnerd said:
Yep.

I can't fully clench my butt cheeks to pull my torso up when sitting.

And I don't feel a hamstring stretch when sitting on a bench, either, because my knees are bent.
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But you do feel it in your adductors, right? Opening the hip mobility etc? The adductor is a strong hip extensor, especially when the hip is flexed, exactly like the seated good morning.

That's why I originally mentioned being careful with the exercise with the chance for an adductor strain. From the bigger exercises, as opposed to isolation, nothing has hit my adductors like the seated good morning. Or made them pop like it.
 
This is gold, thanks for sharing this. My adductors, glute medius and minimus have been locked short for a while... This really seems to be the key to unlocking them!
 
Antti said:
But you do feel it in your adductors, right? Opening the hip mobility etc? The adductor is a strong hip extensor, especially when the hip is flexed, exactly like the seated good morning.

That's why I originally mentioned being careful with the exercise with the chance for an adductor strain. From the bigger exercises, as opposed to isolation, nothing has hit my adductors like the seated good morning. Or made them pop like it.
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I feel it in my groin and my spinal erectors mostly.
 
Antti said:
But you do feel it in your adductors, right? Opening the hip mobility etc? The adductor is a strong hip extensor, especially when the hip is flexed, exactly like the seated good morning.
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Definitely. The adductors feel like my limiter when doing the floor/pancake version.

Seated version the quads come into play, pressing into the floor, and not as much reliance on the adductors.
 
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