We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Good mornings and Romanian deadlifts are both barbell exercises that target your lower body muscles -- specifically your hamstrings and glutes. Although the hip movement involved in both lifts is almost identical, there are differences in bar placement and technique, and each lift has its own merits. Learn how to perform both moves, decide if one works better than the other for you and implement one or both into your lower body strength sessions.
For good mornings, the bar should be held in the same position as when you perform back squats -- across the top of your back with your shoulder blades pulled back to support it. When performing Romanian deadlifts, hold the bar as you would for regular deadlifts -- in front of your thighs with a shoulder-width grip and palms facing toward you. With both exercises, you initiate the movement by pushing your hips back and lowering your torso toward the ground. Keep going until you feel a stretch in your hamstrings, then stand up again by forcefully pushing your hips forward. Maintain a slight arch in your lower back at all times.
Both exercises place a high degree of emphasis on your posterior chain -- the group of muscles comprising your hamstrings, glutes, adductors and lower back. You also need a strong midsection and core to maintain your lower back arch and to stop yourself from rounding over. Romanian deadlifts have the added bonus of targeting your forearm muscles too, as you have to hold the bar for a sustained period.
Good mornings have a high carryover to boosting deadlift strength, claims strength Tony Gentilcore on his website. The bottom position of a good morning is exactly the same as the starting position of a deadlift. For assistance exercises to boost your deadlift, it's important to perform variety of deadlift variations, adds Eric Cressey, owner of Cressey Performance in Boston, Massachusetts. Romanian deadlifts fit the bill for this, along with snatch-grip, stiff-legged and deficit deadlifts.
Both exercises can be tricky to master if you're new to weight training, so ask a qualified trainer to teach you the techniques and use an empty barbell to practice before adding any weights. Pick either good mornings or Romanian deadlifts to add to your routine for 4 to 6 weeks. Perform them once a week in a session with other lower body exercises such as squats, lunges and conventional deadlifts. Start with three sets of six to 10 reps and aim to add weight or perform extra reps each session. After 4 to 6 weeks of one, have a rest week, then switch to the other.