What are Good Mornings?

About Good Mornings

good mornings are a weight training exercise designed to strengthen the lower back, glutes, and hamstrings. The exercise involves placing a barbell on the shoulders and flexing at the hips while keeping the knees slightly bent. This movement is crucial for developing posterior chain strength, improving hip hinge mechanics, and enhancing overall lower body stability.

How to Perform good mornings

1. Starting Position: Stand with your feet shoulder-width apart and place a barbell across your upper back, similar to the starting position of a back squat. Grip the bar with both hands slightly wider than shoulder-width apart.
2. Engage Core: Engage your core muscles to maintain a stable torso throughout the movement. Keep your chest up and shoulders pulled back.
3. Hip Hinge: Begin the movement by pushing your hips back while keeping a slight bend in your knees. Lower your torso forward, maintaining a neutral spine, until it is almost parallel to the ground.
4. Return to Start: Reverse the movement by driving your hips forward and raising your torso back to the starting position. Ensure your core remains engaged and your back stays straight throughout the exercise.
5. Breathing: Inhale as you lower your torso and exhale as you return to the starting position.

Benefits of good mornings

• Lower Back Strength: good mornings primarily target the muscles of the lower back, enhancing spinal stability and reducing the risk of lower back injuries.
• Hamstring and Glute Development: The hip hinge movement engages the hamstrings and glutes, contributing to stronger, more defined posterior chain muscles.
• Improved Hip Hinge Mechanics: Practicing good mornings helps improve the mechanics of other hip hinge movements, such as deadlifts and kettlebell swings.
• Enhanced Posture: Strengthening the lower back and posterior chain muscles can help improve overall posture and alignment.

Common Mistakes to Avoid

• Rounding the Back: Maintain a neutral spine throughout the movement to avoid placing undue stress on the lower back.
• Excessive Knee Bend: Keep a slight bend in the knees, but avoid turning the exercise into a squat. The primary movement should come from the hips.
• Incorrect Bar Placement: Ensure the barbell is positioned securely across the upper back and not on the neck to prevent discomfort and injury.

Variations of good mornings

• Seated good mornings: Perform the exercise seated to focus more on the lower back and less on the hamstrings and glutes.
• Banded good mornings: Use resistance bands instead of a barbell for a variation that provides constant tension throughout the movement.
• Single-Leg good mornings: Perform the exercise on one leg to challenge balance and unilateral strength.

good mornings are an effective exercise for building strength in the lower back, hamstrings, and glutes. By incorporating this movement into your training routine, you can enhance posterior chain development, improve hip hinge mechanics, and support overall lower body strength and stability.