מידע World's Best Deadlift Assistance Exercise by Jim Wendler

[moo]

http://www.t-nation.com/strength-training-topics/1366

Wake up to a bigger deadlift.

The good morning is probably my favorite accessory exercise for the squat and deadlift. You can do all the straight leg deadlifts and Romanian deadlifts you want in place of them but that’s like trying to leg press in place of squatting. The biggest drawback with the GM is form – what is acceptable and what makes you look like a candy cane

A great lesson that Dave Tate taught me when doing GM’s is to get the most out of 135 as you can. He learned this from an older lifters and passed it down; what this means is that make 135 (or whatever weight you choose) work like a heavier weight. The take home lesson of this is NOT to do one weight all the time or to just use 135lb. It’s to get more out of a little less weight so that you don’t sacrifice form for weight.

Remember that there are no meets featuring the good morning. This won’t be “on the final” so make sure you understand that the reason you are doing the exercise is to get a bigger squat and deadlift.

There is a lot of debate on what is good form on the GM. Some want you to keep your arch the entire time; this may limit the movement quite a bit for many people. The truth is that everyone starts with an arch and holds it as long as they can, but have seen most lifters round a bit at the bottom. Probably not what everyone wants to hear but it’s the truth. The key is for it NOT to be excessive.

There are a myriad of bars one can use when doing the GM – safety squat bar, cambered squat bar, buffalo bar and the regular straight bar. Most people only have access to the straight bar so let’s go over some points on how to do a GM.

• After quite a bit of experimentation, I like to put the bar in a high bar position when doing GM’s. This can vary from lifter to lifter; some people feel like it rolls up on the neck but the lower the position on my back the worse my shoulders and elbows feel. Also, the lower position seems to cause the bar to roll DOWN and stress them even more.

• Stance – I’ve used a wide and narrow (like a conventional DL stance) for GM’s. The narrow is much more comfortable for me but the wide stance really stresses the hips. This would be great for those who need to strengthen this area.

• Like a squat, arch your lower back and upper back. Push your hips back, slightly bend the knees (slight bend) and descend until you feel uncomfortable. You should really feel this in your hamstrings and low back.

• How far you go down is going to be determined on your flexibility and how comfortable you feel. I don’t go down until my back is parallel to the ground but I try.

• If your hips shift forward and you have to use your legs to raise the weight, you are doing it wrong. THIS IS IMPORTANT. This is not a leg movement. Remember this.

The reps can fall anywhere between 5-10 but I leave a lot in the tank after a set. When I don’t, the form suffers greatly and I lose the effectiveness of the exercise.

I get asked all the time what the best exercises are for increasing the deadlift. Combine GM’s, squats, abdominal work and some Kroc rows and you are setting yourself up for success. Push all these exercises; make them strong. There are no secrets out there to pull a big weight just a lot of hard work on some fairly unpopular movements.

Note: I am off to the hospital now – my son is about to be born and have to get this up. Thanks to all of you for the support. I will be back in a few days with another member of Team Wendler. – Jim Wendler

Liv92: omg dude, congrats on your new born son!! 😃

Barachiel: Congratulations JW!

mjnewland: Congratulation on the new Boy!

corstijeir: Thanks for this and congrats!

Today 01:15
TylerPK4L: Congrats, Jim! I'm sure he'll be awesome. Thanks for the article.

Brown22: congratulations man..that's awesome.

Phillip Wylie: Congrats, Jim!

JoshP: Congratulation Jim!

JoshP: *congratulationS

Varitek86: Great spill. Congrats man.

koubanator: great article Jim. congratz on the kid! may he be strong and healthy.

bulwark: Congratulations Jim! Keep being awesome.

Today 01:33
IronAbrams: Congratulations Jim! On the topic of good mornings, I'll take the Safety Squat Bar over a normal bar any day. It takes out most of the neck and bar positioning issues and maximizes the stress on the hips, lower and upper back thanks to the camber. It really is a brutal movement.

AquaCruzer: Congrats Jim! And awesome spill!

 

[קפוצחטא]

אמנם האדון וונדלר לא כותב כל כך טוב, אבל בסה"כ הכוונה במאמר הובנה היטב. תודה !

 

[MisterHamster]

ראיתי שהוזכר שם חתירות קרוק, הסתכלתי ביו טיוב על זה וחוץ מחתירה עם משקולת יד עם 20 פלטות לא בנתי מה השוני בין זה לחתירה רגילה עם משקולות יד...


ובקשר לGM, לא הבנתי מתי כדאי להשתמש בו, האם כל מתאמן שמעבר למתחיל יכול להשתמש בזה או שזה יתאים רק לרמות מתקדמות יותר כמו שאר תרגילי העזר?

 

[barw]

ראיתי שהוזכר שם חתירות קרוק, הסתכלתי ביו טיוב על זה וחוץ מחתירה עם משקולת יד עם 20 פלטות לא בנתי מה השוני בין זה לחתירה רגילה עם משקולות יד...


ובקשר לGM, לא הבנתי מתי כדאי להשתמש בו, האם כל מתאמן שמעבר למתחיל יכול להשתמש בזה או שזה יתאים רק לרמות מתקדמות יותר כמו שאר תרגילי העזר?

אין הבדל,
פשוט לפי חתירות קרוק עובדים עם משקל מטורף להרבה חזרות

וMOO העתקת גם תגובות של אנשים בציטוט