Seated Goodmorining Standards

Hey Hockey Hacks Community

Do you know what a Seated Goodmorning is?

Basically, you sit down with your knees behind your heels, widen your stance so your hips can rotate forward, and you bend over at the hips. The intention is to get the stomach or abs to touch the bench without your chest touching the bench, so your back doesn’t round and you resist your back from doing so.

It absolutely looks like this should not be good for your back. Well I’m here to tell you that it is NECESSARY for your back! AND your hips. And your groin. And your hamstrings. And especially as a hockey player.

Low Back Strength is DIRECTLY correlated with skating speed. The stronger your back is, the faster you skate, the more Hockey Ability you get.

Plus, just from looking at the movement, doesn’t that look like the back side of a skating stride? Or any other skating movement where you get your knees behind your toes? 😉

Recently I went back home to San Jose and visited my old hockey rink multiple times for hockey training workouts. When I shared this movement with a hockey kid, I saw his eyes light up. He had never seen this before.

I told him everything you’ve already read to this point.

Every hockey player should be doing this.

So we have some predicaments:

This Seated Goodmorning has been proven in-house not just by Ben Patrick, but also with people like Charles Poliquin who both strength-train multiple NHLers, to strengthen and LENGTHEN the adductors, low back, and upper hamstrings. Yet my new friend had never seen this before.

Some people legitimately don’t know about this. Maybe the concept of structural balance is not new in hockey, but definitely the concept of Strength through Length is new.

But I can tell you this:

I no longer get back pain from skating.

I no longer get groin pain from skating.

I no longer look or feel slow.

I sprint faster and jump higher, therefore I perform on the ice better.

Here’s a stat to prove that: I went from a 17-18 second one lap time to a 14-15 second one lap time. The 17-18 second time was when I could barely do 65 pounds. Today, I can do 200 pounds for 10 reps. And THAT is directly correlated with my faster skating time.

Every hockey player should be able to build up to 100% of their bodyweight on this Seated Goodmorning.

This took me 2 YEARS to get. And that was with previous groin and hip flexor injuries.

So here’s all the standards, just so you know where you’re at right now, and how far you can take this:

Basics (anyone can achieve, and maintainable for life) - 50% bodyweight x10 reps

Elite (some people can achieve, necessary for high level players) - 75% bodyweight x10 reps

Freak (very hard to achieve, some players might need this if they had previous back, hip, hamstring, groin, etc. injuries) - 100% bodyweight x10 reps.

I think any high level hockey player, like NHLers should be able to do 100% of their bodyweight at the VERY LEAST on this. But it’s not completely necessary.

Like what is in the Basic-Elite-Freak list, I think you’ll get great results with 75% of your bodyweight.

But if you have previous hip and low back problems like I did,

Get your Seated Goodmorning FREAKISHLY strong.

If you want help with form and progressing at a safe rate, you can check out all the programs inside the Hockey Hacks System at hackelhockeyhacks.com

This is a staple exercise in every program we use, because it’s that important for hockey players.

Yours in Hockey Hacks,

Mason