This is a clip from one of the original WSBB training videos that I used to use in my seminars (they have been reproduced twice since this).
I have already posted videos of some of the other good mornings we used to do. In fact, we would do some good morning variation 70% of the time, close stance box squats 20% of the time, and some type of pull 10% of the time. The percentages refer to what we did each week, as a max effort movement. Most of the good mornings were done for 3-5 reps but for some variations, we still worked up to singles (such as suspended good morning).
We did good mornings with various bars, bands and/or chains, stances, seated on bench, floor or standing, thigh or hamstring supported, arched, neutral or rounded back, with cables, and weights. We also varied how it was done based on the lifters weak points: lower back, upper back, hamstrings or all of the above.
Let's just say we did a shit ton of good mornings. The ones that worked best for me were: medium stance, buffalo bar, pushing my ass back hard (for 3-5 reps). Banded good mornings (standing on bands with the other side around traps) 4x per week for a couple of sets of whatever. Arched back good mornings with buffalo bar (this is a short range of motion staying arched the entire time). I HATED the suspended ones as they didn't do shit for me ... but did help others tremendously.
This video is of a seated good morning. I was not a fan of this at all as my belly killed my ROM. Worse than this one was sitting on the damn floor doing them.
I always liked to use this video in my seminars as it shows how strong Chuck's lower back was (Chuck Vogelpohl). The reason I am standing behind him is so the bar doesn't slide off his back - or - so he doesn't flip over on the box due to the force he is coming up with. I believe the weight is 495. I know Todd Brock (running rack) and I used around 405 and 315 with me using the least because I sucked at good mornings.
* DO NOT GO AND DO THIS. THERE ARE SUCH THINGS AS SAFE AND UNSAFE MOVEMENTS. YOU NEED TO UNDERSTAND WE LIVED ON GOOD MORNINGS AND ALWAYS TRAINED TO BALANCE ALL OUR BENDING WITH ARCHING. THIS MOVEMENT IS ONE THAT CAN FUCK YOU UP BAD IF YOU ARE NOT PREPARED OR KNOW WHAT YOU ARE DOING.
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