alternatives to GMs??

[joshbeam1]

WOuld it be ok to pull dls every other wk and do sldls the other wk's instead of GM's?? Reason I ask, is I can never seem to get my form down when doing Gms. Or do any of you have pointers on how to do GM's?? I'm looked at vid's and think i'm doing them right in the gym, but then get my vid back and its all f'ed up.

 

[Vegas]

Where is your form going wrong?

 

[Insane_Man]

Video time!

 

[joshbeam1]

Where is your form going wrong?

I posted several diff. vids. They're in the training forum. I've tried several diff. wks but seem to mess up every time. I'll send you a new vid next wk. but pretty sure i'll mess it up. SHould i try and keep my legs straight and just bend at the back when doing them instead of bending at the knees??
Should i just forget GM's completely and do sldls?? Or is there something else that would work similar?? PB said do bottom up gm's.

 

[blackbeard]

Yes you can do that no problems
also dont be afraid to keep GM's in as assistance ven after doing deads for reps of 8-10

GM's are something that needs to be worked at..I still have problems when i get to heavy weights which is why i stop usally at a heavy triple because i feel it turning into a squat rather than a GM..for me id rather get the move down right with a heavy weight rather than go 50lbs heavier and basically be doing a 1/4 squat..

you alos might try doing say reg deads for 3 weeks along with GM's as assist and lat work..then the next 3 weeks concentrate on sldls and change up tye assist then back to reg pulls followed by block pulls etc..i think by changoing up the exercise every so often will keep you fresh and strong as you are hitting different areas that youll need to develop

 

[blackbeard]

as far as other things that can be done to strengthen the posterior
pull-thrus
dimel deads
romanian deads
45* raises
band leg Curls
Band GM's
reverse hypers and GHR's which im sure you dont have

also all types of squatting will help the dead
close stance box
pause squats
Zercher
front squats
reg squats

 

[gottabadrash]

rack pulls are a good option

 

[joshbeam1]

as far as other things that can be done to strengthen the posterior
pull-thrus
dimel deads
romanian deads
45* raises
band leg Curls
Band GM's
reverse hypers and GHR's which im sure you dont have

also all types of squatting will help the dead
close stance box
pause squats
Zercher
front squats
reg squats

thanks BB, but what the hell are dimel deads??? Have any vids of those??

 

[mister69]

gm's are great exercise really hit those hams and lower back good plus your core will tighten up real nice

i love gm's

 

[joshbeam1]

gm's are great exercise really hit those hams and lower back good plus your core will tighten up real nice

i love gm's

I think I would too if I ever got my form right.

 

[blackbeard]

thanks BB, but what the hell are dimel deads??? Have any vids of those??

heres alink with many vids
http://www.midwestbarbell.com/videos.htm

here are dimels
http://www.midwestbarbell.com/videos/dimel.mpg
only thing i would suggest a little differently than this vid is to push the hips back a little further (same thing as in a GM) so if your form in a GM is off a liuttle these may help too but just make sure to get the hips back not down