SS Bar Rounded Back Goodmorning with Belly to Knees

by Jordan Syatt September 17, 2012

Among the many changes that will be taking place over the coming year, I recently decided that I want to incorporate a ‘Video of the Week’ segment into the site.

These videos will cover a variety of topics and could include anything from

  1. Exercise Technique/Instruction
  2. Nutritional Strategies and Recipes
  3. Silent Films Starring Yours Truly – Moi!

Think I’m kidding? Just wait.

Anywho, last week I posted and started a discussion on Facebook (friend me right meow!) about one of my favorite Squat and Deadlift accessory exercises: The SS Bar Rounded Back Good Morning with Belly to Knees.

After a brief discussion a friend asked me to describe the movement in more detail; as such, I figured it would be a good idea and great segue into my 1st Video of the Week.

Below I’ve provided a video with a brief explanation and demonstration of how to perform the movement. Beneath the video I’ve written out some more important information so be sure to give that a read as well.

 

 

Benefits of the SS Bar Rounded Back Goodmorning with Belly to Knees

  1. The wide stance closely resembles that of a Sumo DL and/or Wide-Stance Squat. As a result, it may have a strong carryover to either of those movements.
  2. Builds the entire posterior chain and notably the mid-to-upper back.
  3. The “belly-to-knees” component is a good reminder to fill your belly with air which will help save the spine and improve intra-abdominal pressure.
  4. Great for individuals who tend to get folded over or rounded out by the bar during Squats and/or DL’s.

 

Form and Technique Points

  1. Take an ultra-wide or Sumo stance which replicates your Squat and/or Deadlift position
  2. Fill your belly with air, sit backwards towards the wall behind you and control the bar as you lower it down. (Notice the position of my knees in relation to my shins during the movement; they are past perpendicular.)
  3. Round your mid-to-upper back over at the bottom of the movement and then spread the floor apart with your feet by driving outward, shoot your hips forward, and fight out of upper-back flexion.
  4. Finish the movement by squeezing your glutes (not extending your lower back!) and then proceed into another repetition.

 

I hope you enjoyed the video! As always, if you have any questions, comments, or suggestions leave them below.

Never Minimal. Never Maximal. Always Optimal.

-J

Want to Learn How to Lose Fat and Build Muscle?

Then take this free gift. Seriously, take it. HURRY.


    THE SF INNER CIRCLE Members-Only Content

    From Jordan Syatt, Every Month

    JOIN NOW

    Archives

    Categories

    Recent Posts

    How To Do A Proper Deadlift

    Have you ever thought that maybe you think deadlifting is bad for you because maybe you don’t know how to…

    Read This

    Deadlifts vs. Squats

    I think it’s time we all get on the same page regarding deadlifts vs. squats. There are so many contradicting…

    Read This

    How To Lose Weight Without Counting Calories

    “Jordan... PLEASE tell me how to lose weight without counting calories!” I hear this question all the time and yes…

    Read This

    How To Stop Binge Eating

    You want to know how to stop binge eating? Ah, right. That’s probably why you clicked on this blog post.…

    Read This

    How to Do Your First One Arm Pushup (Or 10 in a Row)

    Read This

    7 Intense Travel WODS: 15min or Less and Minimal Equipment

    Travel WODS Today I'll show you how to burn fat & build muscle while travelling without a gym. At the…

    Read This

    101 “Silver Strength Bullets” to Build Strength & Burn Fat Fast

    "Silver Strength Bullets" are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performing at a higher…

    Read This

    New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions

    Before the internet shits itself because I'm rounding my back, this drill is not for beginner lifters or general fitness…

    Read This

    Rapid Fat Loss: It Actually Works Pretty Damn Well

    They get a bad reputation -- especially among some of the fitness goo roos -- but rapid fat loss protocols actually…

    Read This

    The MOST Common Deadlift Mistake Women Make (And How to Fix It)

    I chose this as the feature picture -- not because she has good technique -- but because she's making the same deadlift…

    Read This

    SO...CAN WE BE FRIENDS?

    SO...CAN WE BE FRIENDS?