How to do Good Mornings
To perform Good Mornings correctly, start by keeping your knees slightly bent. Push your hips back while hinging your upper body forward until it is nearly parallel to the floor. Throughout the movement, ensure your core is engaged and your spine remains straight. Pause briefly at the lowest point of the exercise before returning to the starting position by driving your hips forward.
Introduction:
Good mornings are a fundamental exercise in the world of CrossFit and strength training. They are designed to strengthen the posterior chain, improve hip hinge mechanics, and enhance overall stability. This movement primarily targets the lower back, hamstrings, and glutes, making it an excellent addition to any fitness regimen. Good mornings not only contribute to a stronger and more resilient lower body but also play a crucial role in injury prevention and functional fitness. In this guide, we’ll break down the technique, equipment, scaling options, common mistakes, benefits, muscles worked, and alternative exercises.
Steps in the Good Mornings movement
Starting Position:
- Stand with your feet shoulder-width apart.
- Place a barbell across your upper back (trapezius muscles), not your neck.
- Grip the barbell with your hands slightly wider than shoulder-width apart.
- Engage your core and maintain a slight bend in your knees.
Hip Hinge:
- Begin the movement by hinging at your hips, not your waist.
- Push your hips back while keeping your back flat and chest up.
- Lower your torso until it is nearly parallel to the ground, or until you feel a stretch in your hamstrings.
Maintaining Form:
- Keep your spine neutral throughout the movement; avoid rounding your back.
- Keep a slight bend in your knees to protect your joints.
- Your gaze should be forward, not down, to help maintain a neutral spine.
Returning to Start:
- Engage your glutes and hamstrings to reverse the motion.
- Drive your hips forward and return to the starting position.
- Maintain control throughout the movement and avoid using momentum.
What Equipment is needed
- Barbell: A standard barbell is essential for this exercise.
- Weight Plates: Adjust the weight according to your strength level and experience.
- Squat Rack (optional): Useful for setting up and safely loading/unloading the barbell.
- Lifting Shoes: Flat-soled shoes provide stability and better force transfer during the lift.
- Chalk: Optional, but useful for improving grip on the bar.
Check out the Equipment subsite for more tools, tips, and inspiration.
Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Bodyweight Good Mornings: Perform the movement without a barbell, placing your hands behind your head for added resistance.
- Dumbbell or Kettlebell Good Mornings: Hold a dumbbell or kettlebell against your chest to reduce the load and focus on form.
- Resistance Band Good Mornings: Use a resistance band looped under your feet and over your shoulders to provide variable resistance.
Common Mistakes to Avoid:
- Rounding the Back: Focus on keeping a neutral spine throughout the movement. Engage your core and maintain a flat back.
- Excessive Knee Bend: Good mornings are primarily a hip hinge movement. Keep a slight bend in your knees, but avoid turning it into a squat.
- Using Too Much Weight: Start with a lighter weight to master the form and gradually increase the load as you become more comfortable with the movement.
Benefits of the Movement:
- Posterior Chain Strength: Good mornings target the hamstrings, glutes, and lower back, enhancing overall posterior chain strength.
- Improved Hip Hinge Mechanics: This exercise teaches proper hip hinge technique, which is crucial for deadlifts, kettlebell swings, and other movements.
- Injury Prevention: Strengthening the lower back and hamstrings helps prevent injuries, particularly those related to the lower back.
- Functional Fitness: Good mornings mimic real-life movements such as bending and lifting, improving functional strength and stability.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Hamstrings, glutes, lower back (erector spinae)
- Secondary Muscles: Core stabilizers, upper back, and shoulders (for holding the barbell)
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- Romanian Deadlifts
- Back Extensions
- Stiff-Leg Deadlifts
- Hip Thrusts
- Glute-Ham Raises
Q&A for Good Mornings
How to correctly do good mornings?
To do good mornings correctly, hinge at the hips while keeping a neutral spine and slight knee bend. Lower your torso until you feel a stretch in your hamstrings, then engage your glutes and hamstrings to return to the starting position.
What is the technique for good mornings?
The technique involves hinging at the hips with a barbell across your upper back, maintaining a flat back, and lowering your torso until parallel to the ground. Ensure you keep your core engaged and avoid rounding your
back throughout the movement.
What muscles do good mornings work?
Good mornings primarily work the hamstrings, glutes, and lower back (erector spinae). They also engage the core stabilizers and upper back muscles for maintaining proper form.
Are good mornings the same as RDL?
No, good mornings and Romanian Deadlifts (RDLs) are different exercises. Good mornings involve a hip hinge with the barbell on your back, while RDLs are performed by hinging at the hips and lowering a barbell held in your hands.
Are good mornings worth doing?
Yes, good mornings are worth doing as they strengthen the posterior chain, improve hip hinge mechanics, and enhance overall stability and functional fitness.
How heavy should good mornings be?
Start with a light weight to master the technique, then gradually increase the load. Typically, use a weight that allows you to perform the movement with proper form for 8-12 repetitions.
Are good mornings back or legs?
Good mornings primarily target the muscles of the posterior chain, which include the lower back and legs, specifically the hamstrings and glutes.
Can good mornings replace hip thrusts?
While good mornings and hip thrusts both target the posterior chain, they are not interchangeable. Good mornings focus more on the lower back and hamstrings, whereas hip thrusts primarily target the glutes.
Is RDL once a week enough?
Yes, performing Romanian Deadlifts (RDLs) once a week can be sufficient for strength gains, especially when combined with other exercises targeting the posterior chain.
Are good mornings bad for the lower back?
Good mornings are not bad for the lower back if performed correctly with proper form and an appropriate weight. However, improper form or excessive weight can lead to injury.
Should I wear a belt for good mornings?
Wearing a weightlifting belt for good mornings can provide additional support for your lower back, especially when lifting heavier weights. However, it’s not necessary for lighter loads or if you have a strong core.
Are good mornings as good as deadlifts?
Good mornings and deadlifts each have unique benefits. Deadlifts are a more comprehensive exercise for overall strength, while good mornings specifically target the posterior chain and improve hip hinge mechanics.
Are good mornings risky?
Good mornings can be risky if performed with poor technique or excessive weight. Ensure proper form and start with lighter weights to minimize the risk of injury.
Are good mornings better standing or seated?
Standing good mornings are generally preferred as they engage more muscles and mimic functional movement patterns. Seated good mornings can isolate the lower back more but limit overall muscle engagement.
Why do good mornings hurt?
Good mornings might hurt due to muscle soreness from the workout, poor form, or using too much weight. Focus on proper technique and gradually increase the load to avoid discomfort.
Do good mornings build muscle?
Yes, good mornings build muscle in the hamstrings, glutes, and lower back, and they also engage the core and upper back muscles for stabilization.
Are good mornings push or pull?
Good mornings are considered a pull exercise as they primarily involve the posterior chain muscles, which are engaged in pulling movements.
Do good mornings improve posture?
Yes, good mornings can improve posture by strengthening the muscles of the posterior chain, which support the spine and help maintain an upright posture.
Conclusion:
Good mornings are a versatile and effective exercise that can significantly contribute to your overall strength and stability. By mastering the technique and incorporating this movement into your routine, you’ll build a stronger posterior chain, improve your hip hinge mechanics, and enhance your functional fitness. Whether you’re a CrossFit enthusiast or a strength training aficionado, good mornings are a valuable addition to your workout arsenal. So, grab that barbell, focus on your form, and start reaping the benefits of this powerful exercise!