Good mornings are a highly effective exercise for strengthening the posterior chain, including the hamstrings, glutes, and lower back. They are a staple in many strength training and powerlifting routines due to their ability to build strength, improve posture, and enhance athletic performance. However, performing good mornings with improper form can lead to injury. This step-by-step guide for beginners will teach you how to do good mornings safely and effectively.
What Are Good Mornings?
Good mornings are a hip hinge movement where you bend forward at the hips with a barbell resting across your upper back, then return to a standing position. The exercise primarily targets the hamstrings and glutes, while also engaging the lower back and core muscles to stabilize your torso.
Benefits of Good Mornings
- Strengthen Hamstrings and Glutes: Builds powerful muscles essential for running, jumping, and lifting.
- Improve Lower Back Health: Reinforces spinal stability and endurance.
- Enhance Hip Mobility: Encourages proper hip hinge mechanics.
- Support Better Posture: Helps counteract the effects of prolonged sitting.
Step-by-Step Guide to Performing Good Mornings
Step 1: Prepare and Set Up
- Choose an appropriate weight, especially if you’re a beginner—start with a light barbell or just a wooden dowel.
- Position the barbell securely across your upper traps (not on your neck).
- Stand with feet shoulder-width apart, toes pointing slightly outward.
Step 2: Engage Your Core and Maintain Posture
- Brace your core by tightening your abdominal muscles.
- Keep your chest up and shoulders pulled back.
- Maintain a neutral spine throughout the movement—avoid rounding your back.
Step 3: Initiate the Hip Hinge
- Begin by pushing your hips backward while slightly bending your knees.
- Keep the barbell balanced and your torso leaning forward, but your back flat.
- Lower your torso until you feel a stretch in your hamstrings or until your torso is roughly parallel to the floor.
Step 4: Return to Starting Position
- Drive your hips forward to return to standing.
- Keep the core tight and chest lifted throughout.
- Fully extend your hips at the top without overextending your lower back.
Step 5: Repeat
- Perform the desired number of repetitions with controlled, smooth movements.
Common Mistakes to Avoid
- Rounding the Back: This puts undue stress on the spine and risks injury.
- Bending the Knees Too Much: Good mornings focus on hip hinge, not squatting.
- Using Excessive Weight: Start light to master form before increasing load.
- Looking Down or Up Excessively: Keep a neutral neck position to avoid strain.
- Going Too Low Too Fast: Gradually increase range of motion to prevent hamstring strain.
Tips for Beginners
- Warm up properly with dynamic stretches targeting the hamstrings and hips.
- Use a mirror or record yourself to monitor form.
- Consider working with a coach or trainer for initial guidance.
- Incorporate good mornings into your routine 1-2 times per week.
- Combine with complementary exercises like Romanian deadlifts and glute bridges.
Sample Beginner Good Mornings Workout
| Sets | Reps | Weight |
|---|---|---|
| 3 | 8-10 | Light barbell/dowel |
Conclusion
Good mornings are a valuable addition to any workout regimen for building posterior chain strength and improving functional movement. By following this beginner-friendly step-by-step guide, focusing on proper form, and progressing gradually, you can safely incorporate good mornings into your training routine. Master the hip hinge, protect your back, and enjoy the benefits of stronger hamstrings, glutes, and lower back.