But the good morning exercise is also something you should absolutely be doing on the regular.
Never heard of it?
This guide is for you.
Getty Images.
Another great visual is the movement’s namesake: Getting out of bed in the morning.
Well, that’s the good morning exercise in a nutshell.
Hands should be either straight down, crossed over chest, or resting on back of head.
D.Press into feet and drive through hips to reverse the movement, using hamstrings and core to stand upright.
Squeeze glutes at the top.
“Don’t be so worried about getting so low that you compromise form.
Some people may only be able to hinge forward a few inches to start,” says Wickham.
Here, the breakdown of all the benefits the good morning exercise has to offer.
In modern culture, the population has chronically weak posterior chains, says Wickham.
Seriously: A strong posterior chain can help you run faster and lift heavier, asShapepreviously reported.
Having go-to exercises to activate these overlooked muscles, then, is crucial.
(Other examples include thesquat,push-up, andlunge.)
And that’s especially true as you get older, he adds.
So, yep, the good morning exercise is as full-body as an exercise gets.
But you’ve got the option to tweak the exercise so it more heavily targets specific muscle groups.
Variation: Back-Loaded Good Morning Exercise
Ever done abarbell back squat?
When you do that exercise, the barbell is in the back-loaded position.
You have two options forgetting the bar onto your back safelywhen back-loading.
The remaining steps are the good morning movement itself.
Straighten legs to unrack the bar.
B.Step backward away from the rack so there’s enough room to hinge forward.
Position feet hip-width apart, toes as straight as possible.
Activate the upper back by screwing pinkies into the bar.
C.Brace midline, then bend at waist, pressing butt back while lowering torso toward the floor.
E.Keep abs engaged,then activate glutes and hamstrings to return to standing position.
(Alternatively, hold a weightgoblet-stylein both hands in front of chest, elbows tucked in toward ribcage.)
B.Brace core and bend knees slightly, then push hips back while leaning chest forward, keeping back straight.
It’s a great option to use to warm up the body for heavy squats, he says.
However, you won’t need more than an empty barbell if that, he says.
Sit, feet planted shoulder-width apart and a bar resting on traps or rear deltoids.
Grind glutes into the bench and drive feet into the floor.
C.Press through the floor and activate hamstrings and midline to return to starting position.
(Or, if you’re at home, a broom handle also works.)
Quality, not quantity, is the name of the game with good mornings, according to Hammond.
Good mornings are also great as astrength exercise on leg day.
Go any heavier and the risk is far greater than the potential reward.
Remember: Good mornings are worth your time because they help prevent injury.
Don’t let your ego interfere with that.
