Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
We are in the process of updating our exercise library. Please excuse missing videos and images for now.

Seated Good Morning

The seated good morning is fairly uncommon variation of the good morning that requires very good flexibility.
 
 
Execution
 
Place a barbell behind your neck as you would for a back squat while sitting with your legs straddling a bench, knees bent and feet flat on the floor in farther forward than your knees. Set your back tightly in a complete arch, locking it in position with tight abs. Hinge at the hip, maintaining the back arch, and bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften, and return to the original upright position.
 
 
Notes
 
The seated good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position.   
 
 
Purpose
 
The seated good morning primarily strengthens the isometric position of the back arch used in the snatch, clean, squat and related exercises to improve the lifter’s stability, power transfer and safety. Secondarily, it strengthens the glutes and hamstrings, and can improve hip extensor flexibility. The seated good morning is somewhat more specific to the squat position and starting position of the snatch and clean as opposed to the pulling position than the conventional good morning.
 
 
Programming
 
Sets of 3-6 reps are most common, but can be taken up as high as 10 reps. Weights can usually be 20-40% of the lifter’s best back squat.   
 
 
See Also
 
Print Friendly and PDF


DVDs, weightlifting, fitness, nutrition, strength, conditioning

Bulgarian Training for Seoul 1988 DVD
Bulgarian Training for Seoul 1988 DVD
The Kono Project DVD - Men
The Kono Project DVD - Men
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts [DOWNLOAD]
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts [DOWNLOAD]
Olympic Weightlifting Seminar DVD - Greg Everett
Olympic Weightlifting Seminar DVD - Greg Everett
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Exercise Demos

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology




Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator