Good Mornings
Overview of the exercise
Good mornings are a great exercise for targeting the lower back and glutes. They are a compound movement that utilizes multiple muscle groups, making them an effective way to build strength and power. The exercise is performed by hinging at the hips and lowering the torso towards the ground while keeping the back straight.
This movement can be done with a barbell, kettlebell or even your own bodyweight. Good mornings can be incorporated into any strength training routine and are a great way to improve overall fitness and build a strong, toned body.
Exercise Profile:
Muscle Group Targeted: Glutes
Equipment: Barbell (Primarily)
Mechanics: Compound
Experience Level: Intermediate
Secondary Muscles hit: Hamstring, Abs, Lower Back
Instructions:
- Start by setting up a barbell on a squat rack at about shoulder height.
- Load the appropriate weight onto the barbell.
- Stand facing the barbell with your feet shoulder-width apart.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart, resting the barbell on your traps (upper back muscles)
- Take a deep breath and stand up straight lifting the barbell off the rack.
- Step back from the rack and position your feet so they are slightly wider than shoulder-width apart.
- Keeping your back straight, lower your body by bending at the hips while keeping your knees slightly bent. Keep the barbell in contact with your traps throughout the movement.
- Push through your heels to raise your body back to the starting position, exhaling as you rise.
- Repeat the movement for the desired number of reps.
- When finished, carefully place the barbell back on the rack.
Note: Good mornings with a barbell can be a challenging exercise and should be performed with proper form and weight progression to avoid injury. It is advisable to seek guidance from a professional trainer or coach before attempting this exercise.
Good Mornings Tips
- Keep your back straight throughout the exercise to avoid injury.
- Use a weight that is appropriate for your fitness level to prevent straining your muscles.
- Keep your feet firmly planted on the ground and push through your heels as you rise to engage your glutes and hamstrings.
- Keep your core tight throughout the exercise to maintain stability.
- Focus on squeezing your glutes at the top of the movement to fully engage your posterior chain.
- Avoid rounding your lower back at the bottom of the movement to maintain proper form.
- Avoid bouncing at the bottom of the movement, control the motion throughout the whole rep
- Start with a lower weight and work your way up as you become more comfortable and confident with the movement.
- If you experience pain or discomfort, stop the exercise immediately and seek guidance from a professional trainer or coach
