Ici il conseille de reposer la barre entre chaque rep, façon rest-pause :
"Mistake #7: Training with multiple reps
Next time you see someone doing multiple reps on the deadlift, take note of the form of each rep. You'll see the later reps look nothing like the first. In competition you only have to pull once, so you need to learn how to develop what's known as starting strength for the deadlift. This is the strength needed to get the bar off the floor without an eccentric (negative) action before the start.
In other words, you don't lower the bar first and then lift the weight as you do with the squat and bench press. When you train with multiple reps you're beginning to develop reversal strength, which isn't needed with the deadlift.
These two reasons are enough to keep the deadlift training to singles. If you're using multiple reps with the deadlift, then stand up in between each rep and restart the lift. This way you'll be teaching the proper form and be developing the right kind of strength. "
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Un extrait qui enssence le good morning, avec une estimation de charge.
"The good morning is a valuable exercise in the conjugate method. For deadlifting, the bent over version is the best. Bend at the upper back first and round over while lowering the bar. The legs can be slightly bent to prevent hyperextension of the knee. While doing good mornings, always think about duplicating the motion of a deadlift. Only you, the person doing the good morning, can gauge its effectiveness, (1) by the stress on the spinal erectors, hamstrings or glutes, and hips, and, of course, (2) if your deadlift goes up.
Shawn Coleman did 600 for 5 reps in the good morning prior to his 835 deadlift. If you are doing 600 for 5 reps and your deadlift is 700 pounds, you are just kidding yourself, and you must change your training. "
Un autre extrait :
"The Arched Back Good Mornings
The arched back good mornings are done almost like you would do a squat. The bar is held in the same position. Use a wide stance, with the feet straight and the knees forced out ward similar to your squat. Make sure to keep the chest out and an arch in the back too. Then take a deep breath, bend the legs just slightly, push the glutes back and lean forward about 30 degrees. You should feel the stress mostly on the erectors and some what on the glutes and hams. Make sure that you do not drop your shoulders and let the back round. Keep the body tight, the chest and shoulders back and the low back arched throughout the entire range of movement. Remember to also hold your breath while you bend over and exhale and push the abs against the belt as you come back to the upright position.
As with all exercises, it is extremely important to use proper form and slowly work up to heavy weights. I would suggest that you start very light and eventually work up to 3 sets of 5 reps with about 65% to 75% of your best squat. I feel that this exercise is one of the most effective assistance exercises for building strength in the squat and deadlift. "
Le good morning se travaille donc en séries de moins de 6 reps, pour qu'il y est transfert sur le max au SQT et deadlift.
Fab
Posté: 02/06/2003 17h12
non mais franchement, tout ces risques pour bosser les lombaires !! 