Videos
Instructions
- Stand with feet shoulder-width apart and place the barbell across your upper traps.
- Slightly bend your knees and engage your core.
- Hinge at the hips to lower your torso forward while keeping your back flat.
- Lower until your torso is nearly parallel to the ground or as far as flexibility allows.
- Return to the upright position by contracting your glutes and hamstrings.
Technical Tips
- Keep your spine neutral throughout the movement.
- Avoid rounding your back at the bottom position.
- Do not hyperextend your neck; keep your gaze forward.
- Start with light weight to master form before adding load.
Breathing Tips
- Inhale as you hinge forward and lower your torso.
- Exhale as you return to the starting position.
Medical restrictions
- Lower back pain or injury
- Herniated disc
- Hamstring strain
- Sciatica
The Good Morning with Barbell is a compound posterior chain exercise that primarily targets the hamstrings, glutes, and lower back. This movement mimics a hip hinge and is highly effective for developing strength and stability in the muscles responsible for posture and athletic power. Commonly included in strength training and functional fitness routines, the exercise helps improve deadlift performance, sprinting mechanics, and injury prevention by reinforcing proper movement patterns. It requires strict control, making it ideal for intermediate and advanced lifters seeking posterior chain development with a focus on form and technique. Incorporating this exercise into a workout routine promotes better hip mobility, spinal alignment awareness, and overall posterior chain resilience. The barbell version allows for progressive overload, essential for muscular hypertrophy and strength gains.
Is the Good Morning with Barbell safe for the lower back?
Yes, when performed with proper form and moderate weight, the Good Morning with Barbell can strengthen the lower back and prevent injuries. Always keep a neutral spine and avoid rounding your back.
What muscles does the Good Morning with Barbell work?
The Good Morning with Barbell primarily targets the hamstrings, glutes, and lower back, while also engaging the abs and core for stability.
How heavy should I go on Good Mornings?
Start with a light to moderate load to perfect your form, especially if you're new to hip hinge movements. Increase the weight gradually as your technique and strength improve.
Can beginners do the Good Morning with Barbell?
This exercise is more suitable for intermediate users, but beginners can start with a dowel or light bar to practice technique before progressing to heavier loads.
Is the Good Morning better than deadlifts for hamstrings?
Good Mornings and deadlifts both target the hamstrings but in slightly different ways. Good Mornings isolate the hip hinge more, while deadlifts involve full-body engagement. Both are valuable in a well-rounded routine.