Maintain a neutral pelvis and keep tension through the heels to strengthen the posterior chain. It is known as a good morning because of the movement in the erector spinae which resembles the rise out of bed to stretch. Sit on a bench with your knees bent at 90 degrees and your feet flat on the floor. While good morning primarily strengthens your glutes and hamstrings, they also strengthen all the other muscles in the posterior chain (the muscles along the backside of the body), such as the upper back, lats, and calves. Good morning sir! “This classic exercise is a great way to start building the muscles of the posterior chain, including the hamstrings, glutes, and lower back,” explains Rachel Mariotti, a personal trainer at Equinox in New York. Add another set of 12 to 15 reps on your next session, and then one more set on your third session. This back stretch is great for gaining greater mobility in your spine, and can even help … In fact, most folks will feel a greater stretch in their posterior chain on the good morning exercise than any other hip hinge variation. That includes the hamstrings, lower back, and the glutes — the muscles you often neglect. When done correctly, good mornings are great for strengthening your lower back, making it more resilient. The thighs and calves also work as secondary muscle groups. Continue bending with your hips pressing back If a barbell's too heavy and you don't have access to a dowel or broom handle, you can easily do a good morning exercise anywhere with nothing more than your own body weight. Elizabeth Millard is a freelance journalist specializing in health and fitness, as well as an ACE certified personal trainer and Yoga Alliance registered yoga teacher. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. These lower body muscles specifically include the hamstrings and glutes. Keep your spine and neck in alignment. Take a peek at the the below articles and learn what exercises you should be doing to maximize your deadlift and squat strength, technique, and performance. Why You Should Do Good Mornings to Strengthen Your Glutes, Hamstrings and Lower Back Good Mornings are one of the best ways to build leg, hip and back strength. full 12 week push,pull,legs program!- build muscle & strength! So unlike planks and ab rollouts, you’re working the muscles along the rear of your body. In the below section the benefits of the good morning exercise are discussed to help coaches and athletes increase back and hip strength and athletic performance. Leg Squats. Inhale and reverse the movement to return to standing. Join the BarBend Newsletter for everything you need to get stronger. The good morning is an accessory exercise (however can be used for strength as well in elite strength athletes) that strengthens and develops the spinal erectors, glutes, and hamstrings. If your gym has a dowel — a long, wooden stick that is about the size of a barbell but lighter — that's also a good choice for beginners. Stand firm in your feet and engage your hamstrings. Hold your barbell at the top of your shoulders, behind your neck. 2020 Exercises You Should Be Doing: Zercher Goodmornings. The good morning is often performed with the barbell placed upon the back, which is shown in the exercise demonstration video below. Stand tall, press down into your feet, and hinge your hips back while keeping your spine straight. The good-morning is a weight training exercise. Leaf Group Ltd. “The good morning helps reduce the risk of injury in a squat-gone-wrong situation, when the hips shoot up out of the bottom position, which is a common occurrence when squatting with maximal loads. But too much bend and it becomes a squat, which takes the movement out of your hamstrings and into your quads. Why You Should Be Doing the Good Morning Exercise Simply put, good mornings are the ultimate move for injury prevention. Slowly come back up with your hands still on your head and squeeze your glutes at the top. The good morning exercise strengthens your back and hamstrings to improve your posture and range of motion. However, if you have chronic lower-back pain and good mornings feel like they're exacerbating that, switch to an alternative for strengthening your hamstrings like a stiff-leg deadlift and start with minimal or no weight. Ease Upper-Back Pain With These Exercises. Pay attention to when your hamstrings tell you to stop. BarBend is an independent website. If a stretch starts to feel like a strain, you're flirting with injury, Leventhal warns. Again, there is no degradation of tension at any time. I would caution those with low back pain to be careful when performing good mornings and build up to them using exercises like dead bugs, glute bridges and bird dogs to stabilize the spine; then progress to using a pull up band to perform it.”. As mentioned, good mornings target your entire posterior chain—but they especially work your hamstrings and lower back—relying on your back muscles and neck for stability. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Set your feet shoulder-width apart with your toes pointing forward. As discussed above, the good morning can be used to increase hamstring and glute hypertrophy and control. If you're warming up with good mornings, start with just your body weight and do one set of 12 to 15 reps. To incorporate good mornings into a leg-day routine, try for 3 sets of 8 to 10 reps with either your body weight or a barbell. She currently works as a corporate wellness and fitness educator and Orangetheory coach in Manhattan. Err, doing the good morning exercise, that is. until your hamstring muscles begin to limit your movement; if you feel like you This exercise has an average weight of 47 lb, a best weight of 93 lb, and has been logged 14 times in the last year. When you do the good morning exercise, you engage the muscles of your posterior chain, which run along the backside of your body and include your hamstrings, glutes, and erector spinae. Stand with your feet a bit further out … Once you can complete 3 sets of 12 to 15 reps with your starting weight, add about 5 to 10 pounds and aim for 3 sets of 8 to 10 reps. Keep adding weight gradually, but always focus on your form. Note, the good morning can be used to aid proper technique and patterning in deadlifts and squats, however should not be the only solution in the event squat/deadlift/pulling technique and mobility is insufficient. The pulling motion required also makes it a solid isolation exercise. Having all these major muscle groups working together can: Although the good morning exercise is a simple combination — hinge down, hold, stand up — there are several ways it can be done improperly, Leventhal says. would need to round your back or bend your knees to go deeper, then that's a Hinge forward slowly, keeping your head and neck in line with your spine. The gluteal muscles contract to bring the hips forward and return the body to a standing position. The good morning exercise strengthens your posterior chain, or the muscles on the back of your body. #mattmunson #munsonmischief #garagegym #garageworkout #garagewod #barbell #barbellgoodmornings #goodmornings #lifter #beardedlifter, A post shared by Matt Munson (@mattmunsonrealtor) on Jan 18, 2017 at 7:31am PST. BarBend is the Official Media Partner of USA Weightlifting. Join the BarBend Newsletter for workouts, diets, breaking news and more. Katie is an ACE-certified personal trainer and group fitness instructor, as well as being certified in functional movement systems. Watch out for the following form problems. Essentially in a good morning, the entire length of the body is acting as a lever arm—with the load … Good mornings find their way in most powerlifting and weightlifting program since the competitive lifts require a lifter to be in a bent over position (deadlifts, squats, and Olympic lifts) under load. Learn how to do the good morning exercise with proper form. "The good morning exercise gives you full-body benefits, like helping you learn how to stabilize your spine in a neutral position and building your hamstrings," says Aaron Leventhal, CPT, owner of Fit Studios in Minneapolis. Movements like back squats (low and high bar), deadlifts, and weightlifting movements all require a lifter to establish spinal stability and resistance against lumbar flexion. The purpose of this exercise is to not only increase hamstring and glute strength and muscle hypertrophy, but also help the lifter establish better movement patterning in their competitive and training lifts. Pretend you're holding a tomato under your chin to keep your head in the right spot, Leventhal says. Pause at the bottom of the movement where you start to feel tightness in your hips, then slowly lift back up. Sets of 8–12 repetition range back rather than loading up the bar with heavy.. 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