Trail Running for Sports Enhancement - Part 10
August 23, 2010
by Stephen R. Santangelo
In our final article of our 10 part series, I will discuss my favorite, the Good Morning exercise.
I have been a proponent of the GM for a number of years from personal experience of having a stage 4 spondylolisthesis (spon-dee-low-lis-thee-sis) for decades. This particular exercise and all of the variations, I created over the years, eliminated my physical limitations, pain and medical bills.
It has become the focal point for all my training as well as for every athlete I’ve ever trained over recent decades.
The greatest significance of the GM is that it teaches the correct way to use the lower back and gluteus. The back is designed for lifting, especially, all the spinal erectors which include the lumbar.
Take a look at the geometric design of the erectors. They are long verticals, running parallel to the spine, just as the cables on a crane, which are made for raising and lowering. Other muscles of the back such as the lats and traps and the gluteus are triangulated which are designed for stability. Any mechanical engineer will tell you triangulation is the strongest construction design and the verticals are for creating leverage and movement.
Most environmental athletes, such as trail runners, do not like to go to the gym. Many of the variations of the GM, I created, can be done at home or the outdoors.
2 versions I commonly prescribe use either a heavy back pack, any of our resistance bands or a combination of both.
The 2 most important aspects in executing the GM is to understand the back is made for lifting and the legs are designed to support and stabilize the back as it lifts.
When lowering your upper body, be sure to hinge or fold at the L5 and S1 while keeping a strong arch. Only lean over as far as you’re capable of maintaining your lower arch. You must take a deep breath into the abdomen and hold it to the point where your belly sticks out. This will create a balloon effect which will internally support the inner spine and prevent it from collapsing. When using resistance bands you must exhale at the bottom of the movement and hold the breath at the top to create the internal pressure.
Pause at the bottom of the movement for 1 second. Push the head back, not up, raise the chest and leverage back to an upright position.
Begin with high reps and low resistance to develop the correct bio-mechanical functions. As your strength and technique improve work with heavier resistance and lower reps. A few months of regular practice will significantly increase performance and recovery.
Seen in the 2 videos below are seated GMS; 1, using a heavy back pack and in the second video using our line of Pro Athletic Bands.
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