In this post I will detail another exercise you can use to increase your chances of scoring in single leg situations.
For Part 1 check out- Exercises To Finish Single Legs.
Part 1 will get you up-to-date on the reasoning behind the exercises I’m selecting and why I think they’re functional. It also details the importance of movement/execution speed and how that will affect the carryover of the exercise to the actual position in a match.
So, what I’m trying to say is, if you haven’t read part 1, definitely do that before reading this post.
Anyway, let’s get on to one more solution to increase your odds of scoring in this situation.
Solution 3- The Good Morning
This solution is actually a 2-part solution. I’ll start with the classic variation of the Good Morning and then get into a variation I feel will have a better transfer.
The Good Morning is a great option for a number of reasons.
First, as I discuss in more detail in this post, the maximum torque on your hips is at the bottom of the exercise.
This means you’re in a very disadvantageous position when your chest/torso is parallel to the ground.
You’re also at a pretty disadvantageous position when you’re in the single leg position shown at the start of this post.
So, from a biomechanics standpoint, the Good Morning places you in a nearly identical position. It therefore best simulates the joint angles you will be in on the mat.
Another reason I think the Good Morning is a great option for increasing your chances of success is because of the way the resistance is positioned. In this case, the barbell is across your upper back/shoulders.
When your opponent is defending your attempts to finish the single leg, you’ll more than likely be dealing with him trying to pressure you head and shoulders.
You will be better prepared to experience success in this position because of the way you carry the external resistance during a Good Morning.
These are the top reasons why I feel the Good Morning will have a direct carryover to your chances of finishing a single leg.
Good Morning Variation
There is a variation of the Good Morning that I think will transfer better to finishing the single leg.
Here’s a quick video:
Performing a Good Morning from a paused/suspended position has one distinct benefit over the variation above.
The big benefit is that you’re performing the exercise without a stretch reflex.
I really don’t want to get too “sciencey” here.
But, let’s think about it…
When you get in on a high single (like in the picture at the start of this post) are your muscles loaded like they are in the standard Good Morning or is there not a lot of pre-loaded tension in your body?
If you ask me, the tension you experience when starting in the suspended position is much more similar to what you experience during the single leg.
So, for that reason, I think a Suspended Good Morning will increase your chances of scoring more than the standard Good Morning.
If you’re looking to perform reps with the Suspended Good Morning, step out from under the bar in between each rep. This will better simulate how your body will feel when you get in on a high single.
Finally, be sure to read part 1 to get my thoughts on movement speed and how that will impact the transfer to your on-the-mat strength. This will help with your weight selection.
I hope this second part gives you a couple more ideas on exercises and their variations that will increase your chances of scoring in a single leg situation.
If you have any questions on other exercises that may have a carryover to this position please leave me a comment below.