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There is a great exercise that is rarely performed but has numerous benefits. The good-morning exercise is highly advantageous and resembles a polite bow or greeting, hence the name. The good-morning works on a hinge pattern, creating hip extension and flexion. Good mornings work the following muscles: the erector spinae, gluteal muscles, hamstrings, and secondarily, the upper back and core. So start your day with good-mornings!

Good-Mornings’ Benefits

  • Fat Loss: This is a compound exercise that engages numerous muscle groups simultaneously, helping you to burn more fat.
  • Lower Back Strength & Development: Good Mornings strengthen and sculpt the back, specifically the lower back.
  • Back Health: Strengthening the back muscles keeps your back healthy. It helps to prevent injuries and prevent or deal with back pain.
  • Glute & Hamstring Development: Good mornings strengthen and nicely sculpt the glutes and the back of the legs.   
  • Establish Proper Movement Patterns: Improving back stability under tension can help squat and deadlift technique as well as in other sport-related movements such as sprinting, jumping, and ball throwing.

How to Do Good Mornings

  • Stand up hip-and-shoulder-width and place a barbell across your back. You can use a low-bar position across your rear delts (a bit safer) or a high-bar position across your traps (which challenges the hamstrings and lower-back muscles a bit more).

  • Tighten your core, keep your back straight, and your knees slightly bent. Grip the bar tightly, take a deep breath, and get ready to break at your hips to initiate the movement.

  • Hinge down and bend your torso towards the floor until your torso is almost parallel to the floor.

  • Bring your torso back up and repeat.

You can vary the exercise by altering your stance. A wider stance engages more the hamstrings and adductors, while a narrower stance emphasizes more the gluteal muscles. You can engage more the lower back with a deeper bend of the knees or when performing a seated good-morning.

You can vary the set and repetition scheme according to your goals,

  • If you want to build your posterior chain (back muscles, glutes, and hamstrings), do 3–5 sets of 8–12 repetitions.
  • If you are looking for strength, you can go for lower reps but heavier weight, do 3–5 sets of 3–5 repetitions. However, keep in mind that this exercise is not necessarily meant to be performed with super heavyweight.

Mistakes to Avoid

  • Avoid bringing your torso lower than parallel to the ground. This can move the bar up toward the neck and overstress the neck and back.

  • Do not keep the knees locked straight – knees should be slightly bent – as this places too much stress on your lower back.

  • Avoid using weight if you suffer from back or neck pain.

Good-Morning Video:

Lower Back & Hamstring Workout

You can complete your posterior chain workout with Bent Over Underhand Barbell RowsDumbbell Pullovers, Lat Pulldowns, Supermans, and Single-Leg Romanian Deadlifts.

Lift, Burn more Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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