How to do Goodmornings Correctly and Safely

 
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INTRODUCTION

Your glutes and hamstrings can never be too strong. In fact, most people have a very weak posterior chain and could benefit from direct glute/hamstring work. There are very few exercises that are as effective as the Goodmorning in training this critical muscles. Use good judgement and perform this exercises slowly, safely, and with good technique.

 

GOODMORNING FORM VIDEO

 

BENEFITS OF THE GOODMORNING

  • Strengthens the low back, abdominals, glutes, and hamstrings simultaneously
  • Increases hamstring length through a stretch reflex
  • Helps eliminate muscular imbalances that exist between the quads and the hamstrings 

 

MUSCLES WORKED DURING THE GOODMORNING

  • Hamstrings

  • Glutes

  • Low Back

  • Spinal Erectors

  • Core

PERFORMING THE GOODMORNING WITH GOOD TECHNIQUE

  • Approach a barbell that is set up in a power rack at the mid-chest (above the nipple) level
  • Set your grip on the bar just outside of shoulder width with your thumbs wrapped around the bar
  • Dive underneath the bar and position it on the natural shelf created between your trap muscles and posterior shoulders
  • Unrack the weight and take up to three steps back from the rack
  • Set your feet just at shoulder width with your feet pointing forward
good morning start.png

 

  • Take a big breath and begin the movement by pushing your butt back as far as you can
  • Focus on trying to touch the wall behind you with your butt
  • Maintain a very slight bend at the knee
  • Keep pushing your hips back until you feel a long stretch along the hamstrings muscles
Good morning end.png

 

  • Initially, your range of motion may be limited due to tight hamstrings
  • Only go as far as you can tolerate the stretch
  • Reverse the movement by pushing your hips forward back to the starting position
  • You should NEVER bend at the spine
  • Repeat for the desired amount of repetitions 

 

SUMMARY OF THE GOODMORNING TECHNIQUE

 

Click on each blue circle to view the key technical aspects of this exercise

 

COMMON MISTAKES

NOT PUSHING THE HIPS BACK

This is a common fault that can be fixed by practicing the movement with no weight. You should focus on feeling a strong hamstring stretch on each repetition 

 

BENDING AT THE SPINE

This exercise (like any) could be potentially dangerous. Always exercise caution and use good technique. Your spinal alignment should never change. Keep your core braced and flex at your hips. Keep the weight light until you have mastered the technique.

 

BENDING THE KNEES TOO MUCH

If you overly bend at the knee, your quadriceps will get involved. This exercise is meant to train the posterior chain, not the quads.

 

 

 

Check out a full list of our other exercises here


Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here