back questions

jornT · 10-18-2005, 05:10 PM

I got a couple of questions about the back.

To start, whats exactly the diffrence between a goodmorning and a Stiff legged deadlift. The movement is the same as far as I know, only the place where the weight is diffrent. Does this really effect the muscles your using that much? Cuz I would gues that since the vectors are the same direction, there wouldn't be a diffrence. I know both work lower back and hams, but why are goodmornings more for lower back and SLDL more for hams?

Secondly, pretty much teh same questions to regard of SLDL and huper extensions, I would say same movement.... Yeat one is commenly used in a back workout and the other in leggs.

Finnaly, can someone post the best movie of deadlift ( not stiff legged) they can find? I don't really have the feeling that I do them correctly, or atleast, dont do them perfect. Don't have to see some dude moving an impressive weight, just a nice view from the side if possible.
For the deadlift theory, I know you shouldn't bent to far forward, but when the weight goes down, my knies stick out and I have to bent forward more to get past that. And how deep should i go> I mean, in whic angle should i go with my leggs?

Alot of questions, but you guys would really help me out. Thx in advance!

Uriel · 10-18-2005, 05:26 PM

An sldl is doesn't usualy use the lower back as much as a good morning because the weight is closer to your body, and you just have to pull it up with your hams, as oposed to the GM on which the weight is further in front of you and your lower back must compensate this (the further away from you the weight is the more lower back stabilization is necessary, try doing GMs...holding the bar in front of your eyes the whole time

).

Uriel · 10-18-2005, 05:27 PM

http://exrx.net/WeightExercises/Erec...BDeadlift.html

jornT · 10-18-2005, 05:36 PM

Thx man! Makes sense now. About the movie, I know that powerlifter put the weight back on the ground between each rep for a very brief moment, but as bodybuilder you don't do this right? So my questions is, how low do you go with the bar? Go as low as possible to the floor without touching it? And on the lowest point, you uber body should be in an angle of 45 degrees?

jornT · 10-19-2005, 09:56 AM

Ow...at that site...it says good mornings target hams primairly and uses back secondly. Use when I thought I understand teh diffrence between them and GM's. Always thought it was the other way, primairly lowerback and also some hams. But is it ok to do GM's on a back workout and to target back? Use it early in you shedule, so your back isn't exhausted already and let hams do everything. I was thought to do your compunds first and isolation after that. So if I use it as one of the compunds is it ok (read effective) for back training? Thx!

Uriel · 10-19-2005, 10:24 AM

They have good mornings for hams and bent-knee good mornings for lower back. The bent knee version uses less hams, that's why they separated them.

It doesn't realy matter much which you pick, they all use both the hams and the lower back. When you want to focus less on the hams do them with a bent-knee (both sldl's and gm's can be done this way).

jornT · 10-19-2005, 12:04 PM

Wow, bent knee GM's are so new for me. Never saw anyone do them or heard of them before. I gues it's just means you move your ass to the ground like a deadlift while performing the GM? But than the movenment is pretty much the same as the regular deadlift right? Whats the diffrence between those then? Sorry for al teh questions, but I always want to know everything, cuz once i trully understand it, i believe it's working and can dedicate to it. And how do hyperextentions fit into this, i gues the work hams more than lower back 'cuz you have stiff leggs while performing them, but work lower back a bit more than SLDL 'cuz the weight is a bit more in front of you right?

Uriel · 10-19-2005, 04:18 PM

Bent-knee goodmornings are normal goodmornings with a slight knee bend to add power. See it as a "cheat" GM. You do the same movement as in a normal GM, but you let your knees bend SLIGHTLY as you go down and then explode as you come up.

Uriel · 10-19-2005, 04:20 PM

Hypers are more of a lower back exercise. The hams don't work that much. Hypers are different because you actualy give your erectors a ROM rather than static work like on all other exercises. You see, you let your back bend slightly as you go down, and then hyperextend it as you go up. This means that you don't just bring it straight, you curve it backwards, hyperextending it.

jornT · 10-19-2005, 06:09 PM

Thx man! Everythings clear now!

monstermass4545 · 10-24-2005, 09:08 AM

Hyperextentions, Good mornings, Deadlifts are all great for lower back! Try them out! Good mornings done correctly will give you a serious work out for the lower back but is often not used because it places a lot of pressure on the lower lumber! And if your a crazy fucker like me you probably done them with 70kg for reps. Believe me you can hardly stand up straight after such a work out!

jornT · 10-27-2005, 12:42 PM

Grrrrr
It was back day again today and it sucked.
The deadlifts where so fucked up!
When I lloked sidewards in the miror i noticed that my shoulders are totally rounded when I'm going down, that not supposed to be right? I try to keep my back as straight as possible, but my shoudlers just round.
And another thing that's keeps annoying me is that when going down and moving my ass closer to the ground my knies come forward and in order to not hit it with teh barbell i have to lean more forward, not keeping the deadlift form at all.
Anyway my back is strong to lift the weight but my form is just horrible and I really hate it! Anyone got some tips for my shoulder and knee problems or just in general?