Seated Good Morning

Seated Good Mornings in General Preparatory Work

Seated Good Mornings

I was introduced to this exercise over thirty years ago by Canadian national weightlifting coach Pierre Roy, who himself had learned it from talking shop with his Polish colleagues.

I like it for athletes who have yet to be exposed to intensive lower back work. In other words, I am more likely to prescribe it to a beginner than to an Olympian. Even though at times, it might the proper choice of exercise for that elite athlete. For Greco-Roman wrestlers, this exercise is extremely valuable from the novice to the elite performer, as a strong set of erector spinae muscles is essential to the performance of most offensive moves..

Every time I show this exercise to someone, I always make sure to warn them that they will get very sore hamstrings the next few days. Invariably after doing a few sets, I get this classic response « Coach, this does not work the hamstrings, I only feel it in the lower back ». To which, I invariably answer « lets talk about it tomorrow. » It never fails. I always get an apology the next day that sounds like this « Oh Sensei, how I can I have doubted you? I could not even sit on the john without screaming in pain, please forgive my skepticism.»

Since I use this exercise mainly in general preparatory phases, I tend to use slower tempos such as 3030 and higher repetitions (8 to 12) when I prescribe it. Therefore I use it mainly for anatomical adaptations. I may even prescribe extremely slow tempo (up to 10 seconds) for the concentric range. In this exercise, I am concerned with creating intra-muscular tension by forbidding the use of momentum. Of course, when I use such slow tempos, I rarely exceed 6 repetitions per set.

Starting Position Set-Up

Stand facing a barbell placed on a pair of squat racks or a power rack. In this exercise, I prefer to use the Tribar Olympic bar, as the unique shape of the bar prevents it from rolling.

Duck under the bar and place it on the meaty area of the traps.

The grip on the bar should be as wide as possible, preferably collar to collar.

Back up and sit down on an exercise bench.


Keeping a lordotic curve lower the upper body until the lower ribs make contact with the adductors.


Lift the trunk until it is perpendicular to the floor.Concentrate on initiating the movement with the lower vertebraes by keeping your mental focus on them.

Watch For’s

1. Do not round the upper back.

Safety Concerns

1.Do not hyperextended the cervical spine at any point.

2.Do not bounce.

Stay strong,

Coach Charles R. Poliquin