Good morning or leaning forward with a barbell on your shoulders
Slopes with a barbell on the shoulders are used by athletes to strengthen the muscles of the lower and middle parts of the back, as well as additional study of the buttocks and back of the thighs. The movement itself resembles a greeting with a bow, hence the second name of the exercise - "good morning." The inclusion of this exercise in your training program will improve posture, gain back strength, which is necessary to perform many basic exercises, improve the shape of the buttocks, visually separating them from the hips.
For women, this exercise can also be useful in that it does not load the quadriceps, allowing you to work out the muscles of the "back" group.
The main load when performing slopes with a bar falls on the back muscles, namely the extensors of the spine. These muscles run along the entire spinal column, they support the back in the correct position. Also, the gluteus maximus muscles (lift the body from the slope), the biceps of the thigh (participate in lifting the body, fix the position of the knees), semi-tendon and semi-membranous muscles.
For beginners, this exercise is not recommended. It is well suited for athletes with an average and high level of training.
Benefits of Exercising
There are a number of positive effects that can be an argument for adding exercises to the training program.
Strengthening the muscles of the back, which in combination with the development of the gluteal muscles gives a serious advantage when performing basic exercises.
Effects on the muscles of the back surface of the body, in the absence of load on the quadriceps.
When performing the exercise from a standing position, the back surface of the legs gets a fairly good stretch. If you do the bends while sitting, the load is more isolated.
Improving your posture. Perhaps the use of exercises to recover from injuries (after consulting a doctor).
Despite all the benefits, slopes with a barbell on their shoulders have a reputation for traumatic exercise. However, this is what distinguishes almost all exercises performed with weights. If we single out the main causes of injuries during strength training, then there are only two of them:
Too much weight, not suitable for the athlete.
Violation of technology.
Incorrect bending with the barbell on your shoulders does create a risk of injury. First of all, the lumbar spine may be affected.
In order to minimize risks during training, the athlete must honestly evaluate his fitness before performing the exercise.
If you have problems with your back (in particular, with the lower back), it is better to refrain from tilting with a barbell on your shoulders. Any chronic pain in the lumbar region under exertion will only worsen.
In terms of difficulty, slopes with a barbell are quite advanced training, requiring an understanding of body mechanics and control of muscle work. Therefore, start with a small weight and gradually increase the load.
Another important contraindication is a weak body. Exercise does not pump the torso, but strong body muscles are necessary to keep the back level.
Despite the name “good morning”, it is not recommended to perform the exercise during the morning workout. After sleep, our hydrophilic intervertebral cartilage is filled with water. They are like balls of liquid, ready to burst. Discs support body weight and are gradually compressed during the day. But if you immediately load them with a barbell, the pressure may be excessive and there is a risk of injury. Therefore, do the exercise "good morning" at least 2-3 hours after sleep, because your health is in your hands.
In order to work out the technique, you can use the lightest weight or train with the bar. The starting position is as follows:
Place your feet shoulder width apart and grab the barbell. The bar should lie on your trapeze, just below your neck. Stand upright, strain your back, while maintaining a natural deflection in the lower back. The back and lower back should be in good shape throughout the approach. In particular, one cannot “dissolve” the back at the lower point of the amplitude when the body is tilted forward .
Flatten your shoulders and bend your knees slightly. Only trained athletes with good stretching legs and great mobility in the hip joints can perform forward bends with a barbell on straight legs.
Keeping the position of the back (back is straight, natural deflection in the lower back), slowly lean the body forward to the level of parallel with the floor. Movement occurs only in the hip joint, the pelvis is retracted.
From the parallel floor, return the body to its original position due to the efforts of the gluteal muscles and hips. The back does not round and does not relax.
Repeat as many times as needed.
It is important to note that the depth of the slope when performing the exercise while standing depends on the flexibility of the hamstrings. Don't take the risk of trying to make a deeper slope than your stretch allows.
Inclinations sitting on a bench
Consider also the option of tilting with a barbell from a sitting position. In general, the technique remains the same, but the muscles of the posterior thighs are turned off from the work. Plus, with this initial position, the load on the spine increases.
To complete the exercise, you need to take the barbell and sit with it on the edge of the bench. Keep the bar below the neck on the trapezium, the back is even, in the lower back there is a natural deflection, the chest and shoulders are open. Put your feet on the floor in front of you, point your socks a little to the sides. The distance between the legs will be slightly larger than when standing up.
Slowly and controllably lean forward to the point where you can maintain your back position unchanged. Sitting you will not be able to bend to parallel with the floor.
Return to starting position.
It is recommended that you make slopes with a barbell on your shoulders while standing or sitting 8-10 times for 3-4 approaches, or on the recommendation of a coach. It is better to combine it with basic exercises, for example, with deadlift.
As a rule, the weight is selected no more than 20-30% of the weight used in squats with a barbell. However, here it is better to take less, but do it right.