As far as back exercises go, good mornings are by far a great choice. While this can be a tricky move to master, it is most certainly worth the effort!
This exercise will strengthen your back, glutes, hamstrings and core in one fluid movement. Try these unloaded first, as you would with any other lift. You should start to load it only after you have achieved confident form. Your objective should be to work your way up to doing them on the power rack.
How to perform good mornings
To begin the exercise; place the barbell across your shoulders as you would for a squat. Stand up straight with a slight arch in your back. You should maintain this back position throughout the exercise and it should be supported by a strong core.
Next; with a slight bend in your knees and hips, lean forward (hinging at the hips) until your torso reaches parallel with the floor, hold for a second, and then come back up to start position. Go again for reps.
Good mornings: Common mistakes to avoid
This is another one of those exercises which could easily result in injury if not performed correctly. It is especially important to pay attention to your form throughout the exercise. Form should never be dropped on your big lifts, or on any lift for that matter – even with experience!
While you are performing the exercise, always keep the muscle you intend to work in mind. This is the ideal way to ensure targeted results.
Finally; remember that this is a hip hinge movement, no other part of your body should move with this exercise.
Reps and sets
Good mornings need to be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and of course your desired outcomes.
As a rule; beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing at this stage is to get started, the rest will come with experience.
On the other hand, more advanced lifters should consider their current strength and goals.
Beyond good mornings...
More back exercises coming soon...
Just so you know, this list of back exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.