“When most people are squatting and deadlifting, it should be their legs that get you first, but it rarely is,” Seedman says. “It’s usually their low back, upper back or spinal stabilizers. If your back has a tendency to give out, Good Mornings are one of the best exercises to address that.”
Table of Contents
Are barbell good mornings good?
The good morning exercise works the hamstrings, back, glutes, and abs. Using a weighted barbell increases the load on these muscles,1 though beginners should start with a light weight (or no weight at all). Add the barbell good morning to your lower body and core strength training routine.
What muscles does the good morning exercise work?
The good morning exercise works muscle groups along the backside of your body, including your hamstrings, gluteus maximus, erector spinae, and lower back muscles. With proper form, good morning exercises can increase your leg and back strength.
Are good mornings an effective exercise?
Increases Posterior Chain Strength The good morning is a very effective exercise at strengthening the muscles in the posterior chain which include your hamstrings, lower back, and glutes.
What exercise can replace good mornings?
- Back Extension Variations. Back extensions performed from either a 45- or 90-degree angles train the same muscles as the good morning.
- Reverse Hyperextensions.
- Hip Thrusts.
- Glute-Ham Raises.
- Resistance Band Good Morning.
- Reverse Chinese Plank.
Are good mornings worth it?
Simply put, good mornings are the ultimate move for injury prevention. While good mornings primarily strengthen your glutes and hamstrings, they also strengthen all the other muscles in the posterior chain (aka the muscles along the backside of the body), such as the upper back, lats, and calves.
How heavy should you go on good mornings?
Good mornings target your entire posterior chain—especially your hamstrings and lower back. 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.
What’s the difference between RDL and good morning?
The difference between the good morning and romanian deadlift is in the placement of the barbell. In the good morning, the barbell is placed in the same position as a squat. In the Romanian deadlift, the barbell is held with the same grip as a deadlift, in a standing position with the arms extended.
What is the difference between a deadlift and a good morning?
It is called a “good morning” because it mimics the bowing motion used for greetings. Good mornings are also hip hinge movements that rely on bending the waist to target specific muscles in the upper and lower body. While the deadlift is a more vertical movement, good mornings are a more horizontal or forward movement.
Is good morning exercise push or pull?
Are Good Mornings Push or Pull? Good Mornings are a pull exercise. Examples of hip extension lower-body pulling exercises include deadlifts, reverse hyperextensions, good-mornings and pull-throughs.
Why do good mornings hurt my back?
The weight on your back in the hinged position has the potential to cause a serious spinal injury if you’re not careful. Seedman advises against performing Good Mornings if you’re a beginner. It’s important to master the hip hinge with exercises such as RDLs and Pull Throughs before considering a Good Morning.
How do you engage glutes in good mornings?
Can good mornings replace back extensions?
The barbell good morning works the body very similar to the back extension, making it a great alternative exercise. There is one catch though, if you have poor shoulder mobility or lower back pain, it is best to go with other alternatives on this list, or at least start very light.
Do good mornings help deadlifts?
But do good mornings help deadlifts? Yes, good mornings do help deadlifts. They help the deadlift by strengthening the hip and other posterior muscles including the glutes, hamstrings, and lower back. If these muscles are your weaknesses, good mornings will be most effective at increasing your deadlift performance.
Can you do good mornings with dumbbells?
Why are good mornings so hard?
Your lower back muscles stabilize your trunk and allow your hips to flex so that the hamstrings and glutes can be eccentrically loaded and concentrically contract. The seated good morning variation places more emphasis on spinal flexion and extension, making it much more targeted to your lower back.
How often should you do good mornings?
As mentioned above, good mornings work well as an assistance exercise for the back squat and conventional deadlift. You can perform them after you do one of those main lifts, or on a separate day elsewhere in your training week. In Glute Lab, Contreras recommends using 2–3 sets of 8–12 reps as a starting point.
Should I wear a belt for good mornings?
A Strength News poster wonders whether he should wear a belt when performing good mornings. The replies: Work up without, add belt for the heaviest triples and singles. GMs more than any other exercise I like having a belt on when it gets even decently heavy.
Should you go heavy with good mornings?
Simmons recommends frequent, heavy use of the good morning on max effort days — where the lifter works up to a 1-5 rep max — to help improve the squat and deadlift. Simmons works largely with equipped powerlifters, but plenty of high-level raw lifters train heavy good mornings successfully, too.
How low should you go on good mornings?
“The key is to hinge forward at the waist as you push your butt/hips back. Also, never lower your torso until it’s parallel to the floor — you want to stop about 15 degrees above parallel.”
Where should the bar sit for good mornings?
What is a zercher good morning?
A safer and more efficient alternative is to do your barbell good mornings from the Zercher position. That’s a front-loaded position where you hold the barbell in the crook of your elbows.
Are good mornings or deadlifts better for glutes?
Muscle Hypertrophy/Growth If you’re specifically after general muscle growth, deadlifts offer better overall hypertrophy of muscles, including the hamstrings, glutes, quads, and calves. However, if you’re looking to specifically target your hamstrings alone, good mornings will be better suited for this.
Why are good mornings called that?
Its name is believed to have arisen for two reasons: for one, the way you bend your waist in a bowing motion is similar to how a person might bow to someone to say, “Good morning.” Another reason for the name is because the move resembles the stretch that occurs when you rise out of bed in the morning.
Do good mornings help squat?
The posterior chain muscles include the spinal erectors (low back), glutes, hamstrings and even the calves. These muscles contribute to the squat and deadlift, so good mornings can help build stronger squats and deadlifts. The set up for a good morning is exactly the same as the low bar squat.