Performing a good morning exercise correctly strengthens your posterior chain—your hamstrings, glutes, and lower back. It also improves hip hinge mechanics.
Proper Technique
Follow these steps for proper form:
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Setup: Stand with feet shoulder-width apart, holding a barbell across your upper back (similar to a squat). Maintain a slight bend in your knees throughout the exercise.
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Hinge at the Hips: Keeping your back straight (avoid rounding!), hinge at your hips, bending forward. Think of pushing your hips back as you lower your torso. The movement should primarily originate from your hips, not your lower back. The bar should remain stable on your back, with your upper back braced and your core engaged. As mentioned in several sources, this eccentric (lowering) phase is similar to a Romanian deadlift.
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Controlled Descent: Lower your torso until you feel a stretch in your hamstrings. The exact angle will depend on your flexibility. Do not round your back; if you do, stop and adjust your posture.
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Return to Starting Position: Extend your hips to return to the starting position, maintaining a controlled movement. Do not use momentum.
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Breathing: Inhale before you begin the hinge, exhale as you extend your hips. This helps stabilize your core.
Important Considerations:
- Don't Round Your Back: Maintaining a neutral spine is crucial to avoid injury. If your back rounds, you're likely going too far down.
- Controlled Movements: Avoid jerky or quick movements. Focus on controlled and deliberate movements throughout the exercise.
- Appropriate Weight: Start with a light weight to perfect your form before increasing the load.
Benefits of Good Mornings
- Strengthens the posterior chain muscles (hamstrings, glutes, lower back).
- Improves hip hinge movement.
- Enhances core stability.
- Increases flexibility in the hamstrings and hips.
Variations
Good mornings can be performed with various equipment, including dumbbells or a smith machine as indicated in several of the provided video references.
