If you want a good night, then avoid two of these old school
moves.
Good Mornings:
Although I can't say I've seen these moves done in quite some
time, I know that growing up I saw plenty of pictures of how the
move should be done. If I had more then 3 wishes left in this
lamp, I wish that somebody would go find every book and every
website with this exercise and cross it out with a Sharpie pen.
I have a very good friend, who will remain nameless, that gave
me another tidbit of advice. He's been instrumental in helping
me train legs. I've never pushed myself so hard. So when he
gives advice, I know it's coming from a reliable source that's
much better then any scientific study.
He began with some good mornings. At first it was the bar. Then
it was 20 lbs. on each side. Pretty soon he was doing 225 lbs.
That's a lot of weight. But having the strength to do it and the
youth, he pushed on. Until one day, POP! Forward he went, with
225 lbs. How he didn't break his neck is somewhat of a miracle.
As with any exercise, and the motivation of a bodybuilder, we
will continue to push ourselves to new limits. But some
exercises just don't produce any results worth the inherent
risks associated. Good mornings are one of those exercises.
There are many other options for compound movements that do the
same thing but with much less of a risk. So skip the good
mornings and try some dead-lifts or stiff-legged dead-lifts. You
won't be missing out on anything by skipping the good mornings
except maybe weeks of recovery or a broken neck.
Lat Pull-downs Behind the Neck:
No story to go with this one, but think about it. Eventually
you'll be doing some heavy weight. In a very unnatural position.
That is a recipe for injury. It's much more natural and safe to
do the same movement to the front. Either way your lats are
getting worked. But behind the neck puts pressure on the
shoulders which isn't the muscle group you are trying work.
This same philosophy goes for pull-ups. They should be done to
the front as well. If you do pull-downs, try doing it to the
front. Don't even think about behind the neck as they won't do
any more for you except possibly give your an excuse not to do
any more pull-downs.
Marc
About the author:
Marc David has a degree in Criminal Justice from Sacramento
State, a 16 year history of non-competitive bodybuilding and is
the owner of Freedomfly -the fitness network! For free fitness
tools, discount supplements, fitness consultation, and workout
routines, visit http://www.freedomfly.net
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