Good Morning

Posted on 13/01/2025
00:55 |

Benefits and Form of the Good Morning

The Good Morning is a classic exercise that primarily targets the hamstrings, glutes, and lower back, while also engaging the core, hips, and even the upper back. It is often considered a lower-body and posterior-chain exercise, making it essential for improving strength and stability in these areas. Performed correctly, the Good Morning can help enhance flexibility, posture, and overall lower-body strength. Below, we’ll look at the benefits of the Good Morning and the correct form to ensure a safe and effective movement.

Benefits of the Good Morning

  1. Strengthens the Posterior Chain:
    The Good Morning is highly effective at targeting the posterior chain — a group of muscles along the back of the body, including the hamstrings, glutes, lower back (erector spinae), and upper back. These muscles are crucial for overall strength, posture, and mobility, especially in movements like deadlifts, squats, and running.

  2. Improves Flexibility and Mobility:
    The hip hinge movement in the Good Morning helps to improve hip mobility and flexibility, particularly in the hamstrings and lower back. This can be beneficial for people who experience tightness in these areas due to sedentary lifestyles or poor posture.

  3. Enhances Core Strength:
    The Good Morning requires significant core engagement, particularly the abdominals and lower back muscles, to maintain stability and protect the spine during the movement. Strengthening the core is vital for improving balance and supporting other compound lifts like squats and deadlifts.

  4. Promotes Better Posture:
    By strengthening the muscles of the lower back and glutes, the Good Morning helps to improve postural alignment. It encourages the development of a strong, stable lower back and core, which can help prevent slouching and other posture-related issues.

  5. Increases Lower-Body Strength and Hypertrophy:
    While the focus of the Good Morning is on the posterior chain, it also activates the quads and calves to a lesser extent. When performed with added weight, it can significantly contribute to muscle growth (hypertrophy) in the hamstrings, glutes, and lower back, making it a valuable exercise for building lower-body strength and size.

  6. Helps with Deadlift Performance:
    Since the movement pattern of the Good Morning closely resembles that of the deadlift, it’s a great accessory exercise for improving deadlift strength. It develops the muscles used in the hip hinge, making it easier to perform conventional and sumo deadlifts with better form and efficiency.

  7. Reduces Injury Risk:
    By strengthening the posterior chain and improving the stability of the lower back, the Good Morning can help reduce the risk of injury, particularly in the lower back and hips. This makes it a useful exercise for athletes or anyone who lifts weights regularly.

Correct Form for the Good Morning

  1. Set-Up:

    • Barbell Version: Start by setting a barbell on a squat rack at about chest height. Position the bar so that it rests comfortably on your upper traps (similar to the position for a back squat). Stand beneath the bar, with your feet shoulder-width apart, and grip the bar slightly wider than shoulder-width.
    • Bodyweight Version: You can also perform the Good Morning without weight, using just your body for resistance. Keep the same stance and form as you would for the barbell version.

  2. The Starting Position:

    • With the barbell resting across your upper back, engage your core and stand tall, with your chest up and your shoulders back. Keep a neutral spine — avoid rounding your back or arching excessively.
    • Begin with your feet firmly planted on the floor, about shoulder-width apart, and your knees slightly bent. Maintain a soft bend in your knees throughout the movement.

  3. Initiating the Hinge:

    • Push your hips back while maintaining a straight back (neutral spine). The movement should come from your hips, not your knees. Think of closing the gap between your hips and your torso as you push your hips back.
    • Keep your chest lifted and your gaze forward (not down), so that you maintain a neutral spine. Your back should stay flat or slightly arched, but never rounded. As you hinge at the hips, allow the bar to move down your back as your torso leans forward.
    • Engage your core throughout the entire movement to protect your spine and prevent any excessive curvature of the lower back.

  4. Lowering Your Torso:

    • Continue to hinge at the hips until your torso is almost parallel to the ground or until you feel a stretch in your hamstrings. The deeper you go, the more stretch you will feel in the hamstrings, but be mindful not to overextend or risk injury.
    • If you're using a barbell, make sure it stays stable and doesn’t roll down your back as you hinge. Focus on maintaining control throughout the movement.

  5. The Return to Standing:

    • To return to the starting position, push through your heels and squeeze your glutes and hamstrings to extend your hips forward. As you bring your torso back to an upright position, ensure that your spine stays neutral, and don’t allow your lower back to over-arch or your shoulders to shrug forward.
    • Stand tall at the top, making sure not to lean back too far. Keep the bar in position and your core engaged to prevent any jerky movements.

  6. Breathing:

    • Inhale as you lower your torso towards the ground. Exhale as you return to standing, engaging your glutes and hamstrings to lift yourself up.

Common Mistakes to Avoid

  1. Rounding the Back:
    One of the most common mistakes in the Good Morning is rounding the back during the hinge. This places excessive stress on the spine and can lead to injury. Always maintain a neutral spine throughout the movement. A slight natural curve in the lower back is fine, but avoid letting it round or collapse.

  2. Bending the Knees Too Much:
    The Good Morning is a hip hinge movement, not a squat. Keep the knees slightly bent but do not allow them to bend too much, as this will shift the focus away from the hamstrings and glutes. The movement should primarily come from your hips.

  3. Going Too Deep:
    While it’s important to feel a stretch in the hamstrings, going too deep can place unnecessary strain on the lower back. Only go as low as you can while keeping proper form and avoiding any discomfort. Overextending your torso can compromise your form and lead to injury.

  4. Using Too Much Weight:
    The Good Morning is an exercise that requires controlled, deliberate movement. Using too much weight can cause you to lose control of the movement and may lead to poor form or even injury. Start with lighter weight or bodyweight until you’ve mastered the movement.

  5. Swinging the Body:
    Avoid using momentum or swinging your body to complete the movement. The movement should be slow and controlled throughout the entire range of motion to effectively target the hamstrings, glutes, and lower back.

Conclusion

The Good Morning is an excellent exercise for strengthening the posterior chain, improving flexibility, and increasing lower-back stability. It is particularly beneficial for improving deadlift performance and building muscle in the hamstrings, glutes, and lower back. By maintaining proper form and avoiding common mistakes, you can maximise the effectiveness of this exercise and incorporate it into your training routine for improved strength and muscle development. Whether you're a beginner or an advanced lifter, the Good Morning is a valuable addition to any strength programme.