Good mornings vs SLDL

  1. Banned
    JoeySon's Avatar
    Stats
    5'8"  170 lbs.
    Join Date
    Mar 2012
    Posts
    811
    Rep Power
    0
    Level
    23
    Lv. Percent
    47.2%

    Good mornings vs SLDL


    Just wondering what the difference is..they both seem very similar. Is there a "superior" exercise?

  2. Board Supporter
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,491
    Rep Power
    7504904
    Level
    99
    Lv. Percent
    0.65%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by JoeySon View Post
    Just wondering what the difference is..they both seem very similar. Is there a "superior" exercise?
    Good mornings are more similar to an RDL than an SLDL.

    They are similar but the way the weight is loaded (on back vs in front of body) makes a big difference.

    I wouldn't say either is superior but that is just my personal opinion on this.
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  3. Banned
    JoeySon's Avatar
    Stats
    5'8"  170 lbs.
    Join Date
    Mar 2012
    Posts
    811
    Rep Power
    0
    Level
    23
    Lv. Percent
    47.2%

    Quote Originally Posted by jimbuick View Post
    Good mornings are more similar to an RDL than an SLDL.

    They are similar but the way the weight is loaded (on back vs in front of body) makes a big difference.

    I wouldn't say either is superior but that is just my personal opinion on this.
    What kind of difference? I guess I should be more specific, they both work the same muscles? Will just one suffice or should I do both?
    •   
       

  4. Board Supporter
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,491
    Rep Power
    7504904
    Level
    99
    Lv. Percent
    0.65%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by JoeySon View Post

    What kind of difference? I guess I should be more specific, they both work the same muscles? Will just one suffice or should I do both?
    I would alternate between the two.

    The both work the posterior chain but the load placement being different changes the way the muscles fire (IME)

    I am not educated enough to go into human biomechanics of the movement and will defer this to someone of a greater education/experience Level.
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  5. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,393
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.32%
    Achievements Activity ProPosting Pro

    wheres Red when you need him
  6. Board Supporter
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,491
    Rep Power
    7504904
    Level
    99
    Lv. Percent
    0.65%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by OnionKnight View Post
    wheres Red when you need him
    My thoughts exactly.

    Rodja could shed some more light on this as well.
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  7. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115627
    Level
    38
    Lv. Percent
    48.13%
    Achievements Activity ProPosting Pro

    IMO there is not one specifically that is better, maybe easier to learn or say better for someone who has little experience. WIth that said I might say the deads variation are perhaps safer. Some guys perhaps more squat dominant may find the GM better and a guy built for pulling may find an rdl or sldl more to his liking. It does not mean you cannot alternate or learn either, but I might find the GM is a bit more advanced and harder to learn to do effectively for some and it seems larger waisted guys have more advantage too perhaps.
    Personally I find the RDL quite good in working the hams and glutes as you do not rest the bar on the floor after each rep but keep constant tension on the muscles. That can be different in the sldl, which also utilizes more low back and bending some from the waist, also depending on how you perform them. Some feel too, there is a bit more control with a deadlift, having the bar in the hands.
    The GM with weight on shoulders can IMO be a bit more advanced if done right, since you are not holding onto the bar and cannot just drop it if you run into trouble. Also should always be done in a rack with spotters and or pins set for a catch. The GM also puts more pressure on the abs so as to keep stable when dipping forward, raises blood pressure in the head more and makes the lever arm from hips to weight longer as you bend over, so more static strength or arch (if you are doing arch back GM's) has to be considered.
    There can be a few differing ways to do the GM also, by sliding the butt back and stretching out the hams & glutes, then tensing/shortening them to upright the torso. I have also done a more bend at the waist type where the low back gets more involvement. Again there a re a few ways to do GM's and deads to elicit cdertain parts of the posterior chain.
    A deadlift also involves scapular retraction of the shoulders so the weight moves or swings ever so slightly being held in the hands, which does not come into play in the GM. The weight stays in one place on the shoulders.
    Personally, if I was new at either of these, I would do the deads (which is really how I started and I am more pull oriented) until I built some lower back, ab, ham & glute strength and then if one feels the GM needs to be done or tried, add it in "slowly and or with light weights" getting used to the ROM and cementing the form down before doing it. Don't do it because you see pics/vids of big PL'ers working it and it looks cool or is a fad blowing thru your gym.
    Lastly and to add, if you are not real experienced with knowing the difference between bending at the waist and bending at the hips, it may be a good thing to take a little time and feel the differences without any weights at all.
    You can see how stretching the hams and glutes by moving the butt back while keeping the low back flat and static is different than moving from the waist and using the low back to aid in the uprighting of the torso.
  8. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,561
    Rep Power
    1215353
    Level
    93
    Lv. Percent
    60.2%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    For strength purposes, the good morning is going to be the superior movement (especially a suspended one) since it'll have greater carryover to both the squat and deadlift. Also, minor tweaks in the stance and bar placement shift emphasis and allow for better variety than a SLDL. They are similar in terms of movement pattern, but it is the bar placement on the back that makes it more difficult. It's pretty common to see someone popping out sets of 225lbs on SLDL, but pretty uncommon to see the same weight for a GM.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  9. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,026
    Rep Power
    9512
    Level
    24
    Lv. Percent
    85.26%
    Achievements Posting Pro

    I use both. 3 weeks GM, 3 weeks SLDL, 3 weeks weighted 45 Hypers, repeat. I'm hoping to replace the Hypers with stone lifting this summer. Rodja is corrects in patterns but I like the variety.
  10. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297850
    Level
    43
    Lv. Percent
    77.57%
    Achievements Activity ProPosting Pro

    SLDL as in straight leg deadlift or stiff leg deadlift? Stiff ok, straight not so much.

    Both the GM and RDL are useful. The major issue I see with the RDL/SLDL is that people over estimate the ROM of their hamstrings. If you are keeping the pelvic tilted anteriorly (ie. back nice and arched) then most people exhuast hamstring ROM a few inches below the knee. Anything deeper than that becomes a series of spinal flexion.

    Br
  11. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,644
    Rep Power
    2788153
    Level
    79
    Lv. Percent
    43.32%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by ZiR RED View Post
    SLDL as in straight leg deadlift or stiff leg deadlift? Stiff ok, straight not so much.

    Both the GM and RDL are useful. The major issue I see with the RDL/SLDL is that people over estimate the ROM of their hamstrings. If you are keeping the pelvic tilted anteriorly (ie. back nice and arched) then most people exhuast hamstring ROM a few inches below the knee. Anything deeper than that becomes a series of spinal flexion.

    Br
    so are you saying anything more than a few inches is not needed. ive been going a few inches off the floor while keeping a good, safe form
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  12. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115627
    Level
    38
    Lv. Percent
    48.13%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ZiR RED View Post
    SLDL as in straight leg deadlift or stiff leg deadlift? Stiff ok, straight not so much.
    Well you don't want to lock the knees in any deadlift movement. They should always have a slight or ever so slight bend, keeping the tension on the leg muscles and not closing or the knee joint.
    And you are right in the RDL, as you do not need to over-stretch necessarily, but just extension and flexion of the hams. Most trainees can achieve good ham involvement with just below knees or mid shin whilst keeping the back straight. The key lies more in trying to focus uprighting the torso with shortening or contracting the hams and glutes. The glutes need also be mentioned since they are a pretty big factor in finishing lockouts in deads and squats.
  13. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297850
    Level
    43
    Lv. Percent
    77.57%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by hvactech View Post
    so are you saying anything more than a few inches is not needed. ive been going a few inches off the floor while keeping a good, safe form
    Without any weight, put your hands on your hips and keeping your back in lordosis (lumber and t-spine, chest up, etc.) bend over keeping knees unlocked. You will feel your pelvis rotating and the tension on the hams increasing. Note the point where the pelvic no longer rotates. Now reach down. This is as deep as you need to go. Any deeper and the movement will be accomplished via spinal flexion. You likely will not enter a state of kyphosis..or rounding bringing the weight to a few inches off the floor, but it those last few inches will be back flexion, not hip flexion.

    Br
  

  
 

Similar Forum Threads

  1. Good Morning AM!
    By LMR in forum General Chat
    Replies: 3
    Last Post: 06-05-2008, 09:21 AM
  2. A good morning protein blend (please recommend)
    By slowprogress in forum Supplements
    Replies: 25
    Last Post: 01-16-2008, 10:53 AM
  3. quick clarification on good mornings
    By khan8 in forum General Chat
    Replies: 3
    Last Post: 07-19-2006, 11:37 PM
  4. Good Morning Shake
    By CDB in forum Weight Loss
    Replies: 7
    Last Post: 05-03-2005, 11:49 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in