What is a good morning?

As a fitness and health expert, I'm thrilled to discuss the concept of a "good morning" exercise, which is a fantastic compound movement for strengthening the posterior chain, particularly the lower back, glutes, and hamstrings. This exercise is often used by athletes and fitness enthusiasts to improve their overall strength and stability. Let's dive into the details of how to perform a proper "good morning" exercise and its benefits.
Step 1: Setting Up
Before you begin, it's crucial to set up correctly. Stand with your feet hip-width apart and place a barbell across your upper back, just below the neck. This is known as the "high bar" position. Make sure the bar is resting comfortably on the rear deltoids and the trapezius muscles. Your grip should be overhand, with your hands slightly wider than shoulder-width apart to provide stability.
Step 2: Initiating the Movement
Start by taking a deep breath and bracing your core. This is important for maintaining a neutral spine throughout the movement. Begin the exercise by hinging at the hips, as if you were going to perform a back squat, but keep your chest up and your back straight. Your knees should track over your toes, and avoid letting them cave inwards.
Step 3: Lowering the Torso
As you hinge forward, allow your torso to descend towards the parallel position with the ground. Your hamstrings and lower back will be the primary movers here, but your entire posterior chain will be engaged. Ensure that you maintain a neutral spine by avoiding rounding or hyperextending your back. This is where many people make mistakes, which can lead to injury if not corrected.
**Step 4: Returning to the Starting Position**
Once you've reached the desired depth, engage your glutes and hamstrings to drive your torso back to the starting position. Make sure to exhale as you come back up and maintain the tension in your core. It's important to control the movement on the way up and avoid using momentum, which can compromise your form and lead to ineffective results.
Step 5: Repeating the Exercise
Perform the exercise for the desired number of repetitions, ensuring that each rep is executed with proper form. As you fatigue, it can be tempting to round your back or use momentum, but this can be detrimental to your progress and increase the risk of injury.
Benefits of the Good Morning Exercise

1. Lower Back Strength: This exercise is particularly effective for strengthening the lower back, which is crucial for preventing injuries and improving overall posture.

2. Glute and Hamstring Development: By engaging these muscle groups, you can enhance your athletic performance and daily functional movements.

3. Core Stability: The act of bracing your core during the exercise helps to improve core stability, which is essential for balance and support during various physical activities.

4. Improved Hip Mobility: The movement pattern of the good morning exercise can help to increase hip flexibility and mobility, which is important for a wide range of activities.

5. Prehabilitation and Injury Prevention: By strengthening the muscles that support the spine, you can help to prevent lower back injuries, which are common in both athletes and the general population.
Remember, it's always a good idea to consult with a fitness professional or a physical therapist before starting any new exercise regimen, especially one that places a significant load on the spine like the good morning exercise. They can provide personalized guidance and ensure that you're performing the movements correctly to maximize benefits and minimize risks.

Good Mornings are one of the best ways to build leg, hip and back strength. ... You begin with a barbell across your upper back and bend your hips similar to a Back Squat, but finish with your torso nearly parallel to the ground.Feb 3, 2017