The Barbell good-morning exercise stimulates multiple muscle groups at the same time. The exercise primarily targets your glutes and hamstrings. But it also strengthens the upper back, lats, and calves, as well as activating the transverse abdominis, obliques, and pelvic floor.
The good-morning is an effective exercise to begin building posterior chain muscles. Building posterior chain strength will help you avoid lower back injuries caused by other exercises. When you lack strength in these areas, your lower back is forced to compensate and bear extra weight, which is where injuries occur. Strengthening the lift helps to recover after a poor squat, or lowering the risk of injury. It can also improve an individual’s deadlift when used correctly, which is why it is an important exercise in the conjugate approach of training this lift.
It’s critical to learn how to do good mornings in a safe, and perfect way, as bad form can rapidly turn dangerous. Overbending, over-straightening the knees, and over-balancing can all be harmful.
To begin, place a barbell on your shoulders, behind your head then begins by bending forward, keeping back straight, and bowing your hips. This is the eccentric portion. During the concentric portion of the movement, the lifter’s torso is almost parallel to the ground at its midway point, following which the lifter returns to an upright position. The lifter should avoid rounding or twisting at any time during the movement. Excessive occurrences can be avoided with a correctly distributed bar, balance, and core stability. Therefore, the lifter should focus on moving the hips back while maintaining a straight or arched spine.
Barbell Good-Morning Instructions
Place a barbell of appropriate weight on your shoulders, and stand up straight with your feet shoulder-width apart. Brace your abs to support your back, and take a good breath in. Exhale as you lean forward, lowering your torso until it is parallel to the ground and knees slightly bent. Remember to keep your back straight. Stop and hold the position for seconds, then raise the bar by elevating your torso back to the starting position. Repeat this exercise for as many repetitions and sets as needed.
Begin with a non-weighted barbell to practice proper form. Then, start with light weights and gradually increase the weight as you gain strength. According to research, using a weighted barbell increases hamstring and spinal erector activation while also increasing knee flexion.
Barbell Good Morning Variations
The general movement pattern is the same in all variations of the good mornings. To best match your skill level and fitness goals, vary this exercise.
Seated Good Morning With Barbell
While the seated option may not offer your hamstrings the same workout as the standing version, it is excellent for isolating your core muscles. The seated good morning mainly enhances the lifter’s power, balance, and safety by strengthening the back. It also building the glutes and hamstrings, as well as improving hip extensor flexibility.
Sitting on a bench with your legs straddle it, knees bent, and feet flat on the floor, place a barbell behind your neck. Set your back in a perfect arch and tighten your abs, then bend forward as far as you can without losing your back arch as you exhaling. Stop and hold the position for seconds, then raise the bar by elevating your torso back to the starting position. Repeat this exercise for as many repetitions and sets as needed.
Single-Leg Barbell Good Morning
Stand on one leg with your knee slightly bent and a barbell across your upper back. Lean forward while pushing your chest out and your hips back. As your back leg trails behind you, lower your torso to the ground. Go as low as you can without rounding your lower back. Stop and hold the position for seconds, then raise the bar by elevating your torso back to the starting position. Repeat this exercise for as many repetitions and sets as needed.
Plate Good Morning
Perform the good morning using a dumbbell, kettlebell, or plate across your front chest.
Overhead Good Morning
For a more strenuous variation of the plate good morning, hold a weight such as a plate over your head.
Banded Good Morning
To add to the hip load, wrap a resistance band across your hips during a barbell good morning.
Prisoner Good Morning
Perform a bodyweight variation of the movement by placing your hands behind your head.
Changing Your Position
A wider stance engages your glutes, whereas a narrow stance stimulates your hamstrings.
Deeper Bend
The stretch will be intensified, and you will be able to lift securely if you bend your knees more.