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Seated Good Morning
The seated good morning is fairly uncommon variation of the good morning
that requires very good flexibility.
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.
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.
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.
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.