The Ultimate Guide to Good Mornings: How to Build Lower Back Strength and Improve Posture

Good mornings are a popular strength training exercise that targets the muscles in the lower back, hips, and hamstrings. It involves bending over while keeping your back straight, and then standing back up again. This exercise has been around for decades and has gained popularity in the fitness community due to its effectiveness in building strength and improving posture.

Origins of Good Mornings

The origins of the good morning exercise are somewhat unclear, but it is believed to have been popularized by weightlifters in the early 1900s. The exercise is named after the movement of bowing or saluting, which is similar to the exercise. It is also speculated that the exercise was popularized by the legendary powerlifter, Ed Coan, who often included good mornings in his training routine.

How to Perform Good Mornings

To perform good mornings, you will need a barbell and a squat rack. Follow these steps:

1. Begin by standing in front of the barbell with your feet shoulder-width apart.
2. Bend over and grip the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
3. Lift the bar off the rack and stand up straight.
4. Take a step back from the rack, and position your feet so they are slightly wider than shoulder-width apart, with your toes pointed slightly outward.
5. Keeping your back straight and your core engaged, bend forward at the hips until your torso is parallel to the floor.
6. Hold this position for a second, and then slowly stand back up, using your glutes and hamstrings to lift the weight.

It's essential to keep your back straight and your core engaged throughout the exercise to avoid injury. It's also important to use a weight that is appropriate for your fitness level and to perform the exercise with proper form.

Benefits of Good Mornings

Good mornings are an effective exercise for building strength in the lower back, hips, and hamstrings. Here are some of the benefits of including good mornings in your workout routine:

1. Increased strength: Good mornings target the muscles in the lower back, hips, and hamstrings, which are essential for performing everyday activities such as bending over and lifting objects.
2. Improved posture: Good mornings can help improve posture by strengthening the muscles in the lower back and core, which are essential for maintaining good posture.
3. Reduced risk of injury: Good mornings can help reduce the risk of injury by strengthening the muscles in the lower back, hips, and hamstrings, which are often prone to injury during everyday activities.
4. Improved athletic performance: Good mornings can improve athletic performance by increasing strength and power in the lower body, which is essential for sports such as weightlifting, powerlifting, and football.

How Often to Do Good Mornings

The frequency with which you should perform good mornings will depend on your fitness goals and current fitness level. If you are new to the exercise, it's essential to start slowly and gradually increase the weight and intensity over time.

As a general guideline, it's recommended to perform good mornings 1-2 times per week, with 3-4 sets of 6-12 repetitions per set. It's important to give your muscles time to recover between workouts, so it's best to alternate your good morning workouts with other exercises that target different muscle groups.

Additional Tips for Good Mornings

Here are some additional tips to keep in mind when performing good mornings:

1. Warm-up: Before starting any exercise, it's important to warm up your muscles to reduce the risk of injury. This can include light cardio, stretching, or foam rolling.
2. Use proper form: To avoid injury, it's essential to use proper form when performing good mornings. This includes keeping your back straight and your core engaged throughout the exercise.
3. Start with a light weight: If you are new to good mornings, it's important to start with a light weight and gradually increase the weight over time. This will help you avoid injury and ensure that you are using proper form.
4. Focus on the mind-muscle connection: To get the most out of the exercise, it's important to focus on the mind-muscle connection and really feel the muscles working during each repetition.
5. Progress slowly: As with any exercise, it's important to progress slowly and gradually increase the weight and intensity over time. This will help you avoid injury and ensure that you are making progress in your fitness journey.

Conclusion
Good mornings are a highly effective exercise for building strength in the lower back, hips, and hamstrings. By incorporating this exercise into your workout routine, you can improve your posture, reduce your risk of injury, and increase your overall athletic performance. Remember to start with a light weight and progress slowly, focusing on proper form and the mind-muscle connection. With time and dedication, you can reap the many benefits of this powerful exercise.