Good mornings

Good mornings are an effective exercise for strengthening the hamstrings , gluteal muscles and lower back . The exercise focuses on hip mobility and is often used in strength training to improve core stability and strength in the back of the body, known as the posterior chain.

Correct Technique

How to perform Good Mornings correctly:

  1. Starting position: Stand with your feet hip-width apart and place a barbell on your upper back, as in a squat position. Keep your back straight and your core muscles tight.
  2. Hip movement: Hang from the hips by pushing the hips back and bend the torso forward, while maintaining a slight bend in the knees. Stop when your upper body is parallel to the floor, or you feel a stretch in your hamstrings.
  3. Return: Push your hips forward, tighten your glutes, and lift your upper body back to the starting position.

Common Errors

Avoid these common mistakes when performing Good Mornings:

  • Excessive bending in the back: Bending the back too much can lead to injuries. Keep your back straight and bend only from the hips.
  • Too heavy load: Using too heavy a weight can go beyond the technique. Start light to master the movement before increasing the weight.
  • Stiffness in the knees: Keep a slight bend in the knees to minimize strain on the lower back.

Modifications and Variants

To vary the difficulty or focus on specific muscle groups, try these variations:

  • Bar-free Good Mornings: For beginners, it can be useful to do the exercise without a bar to practice the correct technique.
  • Seated Good Mornings: This variation is more focused on the lower back and can be done sitting on a bench.
  • Dumbbell Good Mornings: Hold a dumbbell in front of your chest for another core challenge.

Repetitions and Sets

Here are some suggestions for repetitions and sets, depending on your training goals:

  • For strength: Perform 3-5 sets of 4-6 repetitions with heavy weights and longer rest periods (60-90 seconds).
  • For muscle growth: Perform 3-4 sets of 8-12 repetitions with moderate weight and shorter rest (45-60 seconds).
  • For endurance: Use lighter weights and perform 3 sets of 15-20 repetitions, with 30 seconds rest between sets.

Breathing technique

Breathing technique is important to maintain control and stability:

  • Breathe in: Breathe in before starting the movement.
  • Exhale: Exhale as you rise back to the starting position.
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