09 May Exercise For Confidence: Eccentric Banded Good Mornings
Not much going on in my life besides preparing for a big release of my first product in a couple weeks.
I’ll give you a hint: this suits those who want to live an athletic life, become their strongest selves, or take over the U.S. presidency. ;-O
I’m anxious for the release, to say the least.
Here is this week’s Exercise for Confidence (which is a sneak peek of one of the many exercises included in my program):
Why It’s Badass:
I’ll be honest: Even though I’m in the soccer community, I’m not crazy about Nordic hamstring curls. Don’t murder me, please.
I like the banded good morning as a regression or *easy* alternative to the beloved Nordic. Why, you ask?
– It’s easier to teach. With the clientele I work with (youth athletes, strength training beginners, or intermediate lifters) it’s perfect for minimal confusion and fuck up-ery.
– Most of my youth athletes who are just starting strength training don’t have the hamstring strength to slowly control the eccentric portion of a Nordic hamstring curl. I’d also argue that some are weak in the concentric phase and have trouble pushing back up and flexing the knees.
– The resistance band allows to groove the hip hinge with ease and to control the eccentric phase at your own pace. You may find your deadlift form will improve too.
– It’s easy to increase challenge by 1) making the eccentric phase a longer count 2) using a thicker band or 3) performing it while reciting calculus equations.
– You don’t need a partner.
– Put the band under both feet, then lean forward and place it around the back of the neck. I find just above the traps is the most comfortable.
– Look straight ahead with a proud chest and stick the butt back. The movement should be led with the hips.
– Feel the load and stretch in the hamstrings and lower for a 3-5 second count, then accelerate up.
– Perform 2-3 sets 6-8 reps.