Good Mornings

Good Morning is an excellent exercise for strengthening the posterior chain, including the hamstrings, glutes, and lower back. The exercise is an important element of strength training as it improves stability and mobility in the hips while building muscle strength. Good Mornings are a popular exercise among weightlifters and athletes because they help enhance performance in exercises like squats and deadlifts.

Correct Form and Technique

Follow these steps to perform Good Morning correctly:

  1. Start by placing a barbell on your shoulders, just like in a back squat.
  2. Stand with your feet hip-width apart and a slight bend in your knees.
  3. Keep your back neutral and bend at the hips as if you are trying to push your hips backward. Lower your upper body forward until it is almost parallel to the ground.
  4. Push your hips forward and return to the starting position. Make sure to use hip movement to lift your upper body.
Common Mistakes

To avoid injuries and maximize the effectiveness of your Good Mornings, be aware of these typical mistakes:

  • Rounding the back: Make sure to keep your back neutral at all times to avoid unnecessary strain on the lower back.
  • Lack of hip movement: Avoid using your knees to lower yourself down; the movement should come from the hips.
  • Too much weight: Start with light weight to ensure correct technique, especially if you are a beginner.

Modifications and Variations

To adapt Good Mornings for different levels or goals, you can try these variations:

  • Banded Good Mornings: Use a resistance band around your neck and under your feet to increase resistance.
  • Seated Good Mornings: Perform the exercise sitting on a bench to focus more on the hamstrings and lower back.
  • Zercher Good Mornings: Hold the bar in the crook of your elbows instead of on your shoulders to strengthen your arms and core.

Reps and Sets

Start with 3 sets of 8-12 repetitions. Use a light to moderate weight to focus on correct form and control.

Breathing

Proper breathing is crucial during Good Mornings:

  • Inhale deeply before lowering your upper body down towards the ground.
  • Exhale slowly as you return to the starting position.
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