Are you looking for a compound lift to help tone your core and increase range of motion? Look no further than the Barbell Good Morning.
This exercise is an excellent way to add variety to your workouts, build strength in the lower back, and develop a stronger posture overall all with just one piece of equipment!
In this blog post, we’ll provide step-by-step instructions on proper form for the Barbell Good Morning along with benefits and tips so you can get the most out of this workout.
Let’s dive in!
How to Do the Barbell Good Morning Exercise
- Yank up the barbell with an overhand grip and stand with your feet shoulder-width apart.
- Bend your hips to lower the barbell towards your chest. Keep your back straight.
- Raise yourself back to a standing position by straightening your hips.
- Make sure your chest is out, shoulders back and core engaged whilst performing the exercise.
- Avoid stiff-legged posture to keep balance and for the sake of your spinal erector muscles.
- Barbell Good Morning Exercise is said to have started as an etiquette exercise among weightlifters wishing each other good morning.
- It has since then become a popular form of resistance training.
- Start your day with this heavy exercise – your back and glutes get a workout, but your alarm clock may not be so happy.
Benefits of the Good Morning Exercise With a Barbell
The Good Morning Exercise is perfect for boosting your physical health and wellbeing. With a barbell, you can build strength and better your posture. It’ll strengthen your back muscles, glutes, and hamstrings. Plus, it’ll improve hip mobility and athletic performance.
Plus, it can help balance out any imbalances between your left and right sides great for preventing injuries.
However, those with existing lower-back injuries or weaknesses should avoid this workout. Basically, it’s a great way to gain overall muscle fitness and athleticism.
Plus, a National Strength and Conditioning Association study showed that the Good Morning Exercise can increase athletic performance in athletes. So, why not give it a try? Flex those glutes with barbell Good Mornings – it’s like yoga, just for people who love lifting heavy stuff!
Other Variations of a Barbell Good Morning Exercise
Variety is key – try ‘Good Mornings‘ using dumbbells, kettlebells or resistance bands. Vary your grip and stance. Combine it with squats to increase efficiency. To further shake things up, add a plyometric element like jumping at the end of each rep. Or, use a band to incorporate a pull-apart motion. For a real challenge, do the exercise on an unstable surface like a BOSU ball or Swiss ball!
George Hackenschmidt – known as ‘The Russian Lion‘ – was famous for his work on Good Mornings in early 20th-century weightlifting. If you’re looking for a strong back, try the seated version with a barbell – just make sure you have bigger pants ready!
Seated Good Morning With Barbell
Doing a weighted squat exercise targeting the posterior muscles? Achieve an effective Seated Good Morning with the right technique!
- Sit straight up with a sturdy bench behind you, and feet parallel.
- Hold the barbell on your neck and traps using over-under grip.
- Lean forward slowly, keeping chest up and core tight. Push back up to starting position.
Keep your lower body still to avoid injury. Balance the weight on both sides of your body throughout the motion.
Adding this exercise to your strength training plan can improve posture, strengthen abs and lower the chance of spinal injuries.
Legend has it that the Seated Good Morning was first used as a powerlifting lift in 1948 by John Davis when he lifted over 600 pounds. Nowadays, it is not a primary powerlifting lift, but an essential supplementary exercise for many strength training programs.
Changing Your Stance
Adapting your posture is key for the good morning exercise. With slight variations in stance you can target different muscle groups, like your glutes and hamstrings.
For optimal posture, set your feet at hip or shoulder width apart. Hold the barbell with a shoulder-width overhand grip. Engage your core and keep a neutral spine. Slowly lower the barbell down towards your shins.
Varying your workout routine is beneficial. It helps to target muscles from multiple angles, creating a more well-rounded physique. So, remember to bend deeper to get closer to touching your toes or the floor.
Deeper Bend
For an even more effective good morning routine, go deeper with your bend! To do this, you need strong core and flexible hamstrings. When you hinge forward at your hips, keeping your back straight, it opens your hips, stretches your hamstrings, and engages your core muscles.
Start by standing with feet slightly apart and knees bent. Tighten your core and hinge forward, stretching as far as you can without straining. Hold the position for a few seconds, then gently return upright.
Remember to work within your limits and gradually incorporate daily stretches like hamstring and hip openers. As you build up flexibility, it’ll be easier to master a deeper bend.
Benefit from this technique! Improved flexibility, mobility, balance and stability will leave you energised all day long!
Single-Leg Barbell Good Morning
When it comes to a unilateral strength exercise, the One-Legged Barbell Good Morning stands out. It is a favorite among fitness lovers and weightlifters. Here’s a guide on how to do it:
- Set up a barbell with weights in front.
- Step one foot behind you, on your toes.
- Hold the bar with both hands at shoulder-width distance. Place it in front of your chest or behind your head.
- Keep your back straight. Lean forward from the hips until you feel a stretch in your hamstrings.
- Raise yourself-up using one leg. Keep your core tight and maintain balance.
- Repeat 3 sets of 12 reps per leg.
The One-Legged Barbell Good Morning targets the glutes and hamstrings. It also helps improve body balance. To get stronger, increase the weight and reps gradually. However, always prioritize quality over quantity.
Ronnie Coleman is an example of an athlete who added good mornings to their training. It proves that single-leg exercises can benefit the body. Beginning with coffee and tequila isn’t recommended – it won’t lead to a productive day!
Common Mistakes
To perfect your morning routine, there are 4 things to fix:
- Not exercising
- Skipping breakfast
- Not drinking enough water
- No mental prep
This can lead to lack of energy and low productivity. Sleep is important too. Not getting enough can mess up your schedule and ruin your day.
My friend recently mentioned exercising in the morning. It made them more alert and focused at work. But don’t do too much. It’s like putting too much garlic in your pasta – it may seem good, but you’ll regret it later.
Overdoing It
Doing a good morning exercise too much can harm your body. Gradually increasing the weight is important for safe and effective workouts. Don’t push yourself beyond your limits as it won’t do any good. Overexertion can cause muscle strain and pain. It’s essential to stay within your capabilities whilst still challenging yourself.
Monitor your movements and maintain form at all times. Beginners should start with the basics instead of trying advanced moves. Use dynamic stretching and progressive overload when upping intensity levels.
This exercise has been around for generations and has become popular due to its efficiency. But, doing a good morning with poor form is like swimming upstream with lead weights tied to your ankles.
Poor Form
Beginning the Good Morning exercise incorrectly can be detrimental. Common mistakes include poor posture and lack of core engagement.
To reap the benefits, correct form is essential. Keep your back straight, engage your core, and keep your knees slightly bent. Breathing properly during the exercise can enhance the results.
Listen to your body – overextending or overloading can cause injury. The term “Good Morning” originated from weightlifting competitions that began early in the morning.
Therefore, skipping warm-up is like playing a dangerous game of chance with your muscles!
Not Warming Up
Avoid skipping pre-workout warm-up. This can lead to more injuries and weaker performance. Muscles and joints are less flexible if you don’t warm-up, as joint fluid becomes more viscous. This can cause pain later.
To optimize sports performance with minimal injury risk, do dynamic stretching exercises. These involve bobbling back-and-forth movements that target antagonist muscles. Quality of movement is more important than quantity.
Interestingly, a study found that athletes who jump a few times before each workout have better performance levels. This helps muscles and bones work together harmoniously, improving neural communication and reducing injury.
Rather than not warming-up at all, try foam rolling or light aerobic work outside of the gym. A slow jog or stationary cycle for 5-10 minutes can raise core temperature and promote circulation, getting muscles and joints ready.
Remember, a hospital visit is worse than a bad morning.
Safety and Precautions
When doing Good Mornings, take safety precautions. Ensure proper form and technique. Start with lighter weights and increase intensity gradually. Speak to a healthcare provider before beginning any new exercise routine.
Warm up and stretch before the exercise. Wear clothing and shoes that enable free movement. Do not do this exercise if you have back or spine issues. Get help from a professional coach if you have doubts.
Good Morning originated in the early 20th century. It was called “Hip Belt Squats” and involved holding a barbell on the hips while squatting. Mark Berry named it ‘Good Morning‘ in the 1920s after watching his athletes perform this in the morning. Since then, it’s been a part of strength training.
