So unlike planks and ab rollouts, you’re working the muscles along the rear of your body. Here’s Why The Belt Squat Could Be Your Secret Squat Weapon, Here’s Why So Many CrossFitters Are Flocking to Bobsledding, CrossFit Duo Tia-Clair Toomey and Shane Orr Announce a Big Move, Watch Zydrunas Savickas Crush 2020 Lithuania’s Strongest Man, CrossFit Athlete Brooke Wells’ New Coach Is Shane Orr, Strongman Anthony Fuhrman Announces Contest for 105-kilogram Athletes, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. The muscles primarily worked through the good morning exercise are the hamstrings on the upper rear of the legs. Although the hip movement in both Good mornings and Romanian deadlifts are almost identical, we still have differences in various aspects. They’re hit the hamstrings and glutes, as well as help with spinal erector and scapular stabilization (lower and upper back). The execution of the good morning exercise appears to be rather simple, but in fact, it is a challenging exercise that requires a good deal of strength in your lower back, abs, glutes and hamstrings. I just tried knees locked and only felt it in my hamstrings. When performing squats and deadlifts (as well as other strength and power movements), resistance to spinal flexion (specifically lumbar) is key to injury resilience and bar patterning/load distributions. Good mornings look simple, but they’re actually a bit of an advanced move. It is often trained as an accessory movement to the deadlift, but also has value on its own. Performing the Good Morning is a lot like the Back Squat with a few minor differences. Step further away from the bar to active more of your spinal erectors, or stay closer to … Learn how to correctly do Good Morning to target Glutes, Hamstrings, Spinal Erectors with easy step-by-step expert video instruction. Good mornings look like an easy bend, but the hip-hinge motion is actually waking up every muscle along your posterior chain—hamstrings, glutes, spinal erectors (the muscles that run up and down your back along your spine), even your transverse abdominals (the corset muscles that wrap your core), says Harris Murrieta, CSCS, coach for personal training platform Ladder and director of recovery at Performix House in New York City. Additionally, the good morning can be done from a seated position to isolate the spinal erectors and minimize hamstring tension. The good morning exercise strengthens your back and hamstrings to improve your posture and range of motion. Why trust us? Learn how to do the good morning exercise with proper form. 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. The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position while the hamstrings and gluteus … Seated Good Mornings are the lower back exercise that you didn’t know you were looking for. Holding a kettlebell or a weight plate flat on your abdominals is a good way to get acquainted with the exercise. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, âFitness Helped Me Find Joy After Losing My Legâ, How To Do A Dumbbell Chest Press The Right Way. 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.”. The below exercises are targeted when performing the good morning, specifically with a barbell placed on the back. This exercise is not without controversy. It is known as a good morning because of the movement in the erector spinae which resembles the rise out of bed to stretch. Since they incorporate so many muscles, they’re great for prepping your lower body or back for heavier lifts, Murrieta says. Join the BarBend Newsletter for workouts, diets, breaking news and more. Start with a light weight (5 to 10 pounds)—your hammies will burn doing the movement with zero resistance, and loading on a hip hinge increases risk of injury if you go too heavy too soon. The load is at one end, in this case resting on the upper back. Hamstring strength is important to a number of sports and activities because it supports all movements across the knees. Performing this seated exercise is more efficient in emphasizing the traps and lower backs than the standing good mornings, as it removes the assistance from hamstrings and glutes. Have any kind of neck issue? The good morning is an exercise that strengthens many muscles of the posterior chain. Reps/sets for best results: Aim for 12 to 15 reps with a 5 to 10 pound weight for a sure-fire way to get the hamstrings, glutes, and lower back ready for heavier lifts like deadlifts and squats, Murrieta says. The below exercises are targeted when performing the good … Why You Should Be Doing the Good Morning Exercise Simply put, good mornings are the ultimate move for injury prevention. They key here is to set the back so that the movement occurs at the hip (hip flexion and extension) rather than thoracic or lumbar flexion/extension. http://nicktumminello.com/ - Fort Lauderdale Personal Trainer: Coach Nick Tumminello shows you how to do Good mornings. 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