Bent-over Back Raises – “Good Morning”

Bent-over Back Raises —”Good Morning”

The good morning exercise has a pleasant-sounding ring to it and is frequently associated with a simple, almost casual “awakening-to-the-day” activity; it may be thought of s being similar to throwing one’s hands overhead in a satisfying stretch. However, while the good morning exercise appears to have a simple stretching quality attributed to it, what should be remembered is that the exercise is designed to work the lower back. Whenever an attempt is made to exercise the region of the lower back great care must be taken to perform highly-concentrated movement applications. The good morning exercise provides an excellent manner in which to build the lumbar muscle which gives the thick well-muscled ridges on each side of the vertebral column. The benefits of developing the lower lumbar muscle extend beyond mere aesthetic value. Strengthening the lower lumbar region can prevent the onset of severe injury to the region of the lower back during the performance of other exercises. However, strict attention must be paid to proper movement methodology in order to provide for the safe, efficient application of this highly-valuable but deceivingly-dangerous exercise.

Considerations for Twisting Application Not advised for Beginning Students

It should be noted that the good morning exercise activates the erector spinae and transversospinal muscle groups. However the rotatores muscles are not activated in the conventional straight up-and-down application. A twisting action must be employed in order to activate the rotatores but it is advised that the beginning weight-training student refrain from twisting actions as great strain (torque) can be exerted upon the vertebral column exposing the trainee to high injury-risk.

Light Weight, Slow Movement Advised

Advanced trainees should utilize caution when performing the twisting variation of the good morning exercise. Very light resistance should be used and highly-controlled slow speed-ofcontraction movement applications should be utilized in order to reduce the high risk of injury associated with rotatores muscle activation.

Summary of Correct Exercise Execution

It is recommended that the beginning weight-training student use only natural body weight in learning this exercise. Resistance can be added once the rudiments of correct exercise execution have been learned. If resistance is used, a barbell would be positioned at the top of the trapezius (just slightly higher than would be the position of the barbell for the squat exercise). – Assume the correct preparatory stance by placing the feet at shoulder-width distance and bending the knees slightly in effort to provide for the alleviation of the potential strain (torque) on the lower back. Be sure to raise the head and to maintain a flat, stabilized position of the back to protect the lumbar region from potential injury. – Slowly initiate the eccentric contraction phase of the movement by bending forward at the waist. You will need to utilize strong neural impulsing into the muscles of the lower back in order to provide highly-controlled slow speed-of-contraction movement applications. Remember, the gluteals and hamstrings will want to take over control of the movement so a high level of concentration is needed to direct the impulses into the lower back muscles. – Complete the eccentric contraction phase of the exercise by lowering the torso to a position that is slightly-above parallel to the floor. Bending lower than the slightly-above parallel position encourages a breakdown in proper posture which can create injuries to the lower back. Lowering the body too far also induces a resulting “whipping” action of the torso during the initiation of the subsequent concentric contraction. You will want to remember to maintain the flexed position of the knees throughout the movement application. – Pause slowly at the completion of the eccentric phase of the movement and initiate the concentric contraction phase of the exercise by slowly raising the upper torso. You will need to concentrate fully in order to direct the neural-impulses into the muscles of the lower back. – Slowly complete the concentric contraction phase of the movement by establishing a vertical position of the body. You will want to resist the tendency to rise up too quickly and force the upper torso back to parallel. If the movement is carried too far there will be pressure exerted upon the vertebrae, disks, and facet joints of the lower lumbar region. – Pause at the fully-extended concentric contraction position and before initiating the eccentric contraction phase of the exercise.

Keys to the Lift -

Be conservative when selecting the resistance to be used in this exercise. – Maintain the knees-bent, head-up, flat-back posture throughout the entire execution of the movement in effort to avoid straining the lower lumbar region. – Apply highly-concentrated slow speed-of-contraction movement applications to avoid having momentum take over control of the movement and to optimize the effects of this exercise upon the muscles of the lower back. – Utilize the slightly-above-parallel-to-the-floor position of the upper torso in the eccentric contraction phase of the movement and a true vertical (not past) position of the upper torso during the concentric contraction phase of the movement.