Good Mornings

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The good morning is a posteriorly top loaded hip hinge movement that works the whole posterior chain. This compound movement targets the spinal erectors, low back, hips, glutes, and hamstrings. Although often neglected it is an exercise that has many benefits:

▪ Loads the deep core muscles of the lower back
▪ Trains proper hinging and requires proper firing of the glutes
▪ Teaches you to keep the lumbar spine in a controlled posterior tilt as you extend the hips back and bring them forward
▪ Teaches you to firmly ground yourself into the floor and balance your weight from the mid-foot to the heel
▪ Prevents hamstring and low-back injuries (common in those who focus too much on the anterior chain, like quads and abs, and not enough on the posterior chain muscles)

Apart from strengthening the posterior chain, including this exercise in your training will also aid in your squat and deadlift (you will be able to lift heavier ;)).

How To Perform Good Mornings:

○ Place a barbell at shoulder height on a rack
○ Rack the bar across the rear of your shoulder blades, as you would place when performing squats. This is your starting position
○ Slowly, exhale as you bend forward by pushing out your hips behind and torso forward, till you are almost parallel to the floor or when you feel a mild stretch on your hamstrings
○Now, inhale as you go back to the starting position by pushing through your hips and hamstrings
○Keep your back straight and knees slightly bent throughout the motion

Variations

○ Wide stance good mornings (targets glutes & hamstrings more)
○ Banded good mornings

Warning

》Avoid swinging while going forward or coming back up
》Keep your spine straight and in line with your head throughout the entire range of motion
》The good morning exercise could place excess stress on the lower spine and cause significant injury if done incorrectly. Start with a very low weight slowly work up from there
》Avoid locking out the knees as this places significant stress on the low back

(See how to perform the exercise here)

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About C.Esmeralda7

A gym rat who finds refuge in the iron jungle.. a trainer who has learned & continues to learn from fellow trainers and who hopes to inspire others to lead a healthy lifestyle.

Posted on March 27, 2015, in Training Tips and tagged , , , , , . Bookmark the permalink. Leave a comment.

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