Good mornings are an excellent exercise for strengthening the posterior chain, especially the hamstrings, glutes, and lower back. However, because of the nature of the movement and the stress it places on the spine, performing good mornings with incorrect form can lead to injury. To maximize benefits and stay safe, it’s essential to understand and avoid common mistakes. This article will highlight the most frequent errors lifters make when doing good mornings and how to correct them.
Mistake 1: Rounding the Back
One of the most dangerous mistakes in good mornings is rounding the lower or upper back during the movement. A rounded spine places excessive stress on spinal discs and can cause injury.
How to Avoid:
- Maintain a neutral spine throughout the exercise.
- Keep your chest lifted and shoulders back.
- Engage your core to support your back.
Mistake 2: Using Excessive Weight Too Soon
Loading the barbell with too much weight before mastering the form can compromise technique and increase injury risk.
How to Avoid:
- Start with a light barbell or even a wooden dowel to practice the movement.
- Gradually increase weight only when your form is solid.
Mistake 3: Bending the Knees Too Much
Good mornings focus on the hip hinge, not a squat movement. Excessive knee bending shifts the emphasis away from the hamstrings and glutes.
How to Avoid:
- Keep a slight bend in your knees but avoid letting them travel forward excessively.
- Focus on pushing your hips back as you lean forward.
Mistake 4: Not Engaging the Core
Failing to brace your core can reduce spinal stability, increasing the chance of lower back injury.
How to Avoid:
- Tighten your abdominal muscles before starting the movement.
- Maintain this tension throughout the exercise.
Mistake 5: Looking Up or Down Excessively
Incorrect neck positioning can cause strain or disrupt your spinal alignment.
How to Avoid:
- Keep your neck in a neutral position aligned with your spine.
- Focus your gaze a few feet ahead on the floor.
Mistake 6: Moving Too Fast or Using Momentum
Using momentum or rushing through reps reduces muscle engagement and increases injury risk.
How to Avoid:
- Perform slow, controlled movements focusing on muscle tension.
- Pause briefly at the bottom of the movement to feel the stretch.
Mistake 7: Going Too Low Without Flexibility
Forcing a deep bend without adequate hamstring flexibility can cause muscle strains.
How to Avoid:
- Only lower your torso as far as your flexibility allows while maintaining a flat back.
- Incorporate regular hamstring stretches into your routine.
Mistake 8: Improper Bar Placement
Placing the bar too high on the neck or too low on the back can cause discomfort and poor balance.
How to Avoid:
- Rest the bar comfortably across your upper traps, not on your neck.
- Use your hands to stabilize the bar and keep it secure.
Conclusion
Good mornings are highly effective for building posterior chain strength but require precise technique to avoid injury. By steering clear of these common mistakes—such as rounding your back, using too much weight too soon, and neglecting core engagement—you can safely reap the many benefits of this powerful exercise. Always prioritize form over load, progress gradually, and listen to your body to optimize your training results.