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Good Morning

The ironclad spine builder — named for the bowing motion of a polite morning greeting, this movement forges unshakeable posterior chain strength and spine resilience

⚡ Quick Reference​

AspectDetails
PatternHip Hinge (Bar on Back)
Primary MusclesErector Spinae, Hamstrings, Glutes
Secondary MusclesLats, Core, Mid-Back
EquipmentBarbell in Squat Rack
Difficulty⭐⭐ Intermediate
Priority🟡 Recommended

Movement Summary​

🎯 Setup​

Starting Position​

  1. Rack height: Set bar just below shoulder height (low-bar squat position)
  2. Bar placement: Upper back/rear delts (NOT on neck)
    • Low bar position: Across posterior deltoids and upper traps
    • High bar position: Top of traps (less common for good mornings)
  3. Unracking: Duck under bar, position it, stand up
  4. Walkout: Step back 2-3 steps, establish stance
  5. Stance: Hip to shoulder-width, toes slightly out (5-15°)
  6. Knee position: Slight bend (10-20°), will stay fixed
  7. Grip: Hands on bar, width comfortable (outside shoulders typically)
    • Grip HOLDS the bar in place, doesn't need to be tight
  8. Pre-rep: Big breath, massive core brace

Equipment Setup​

EquipmentSettingNotes
BarbellJ-cups at shoulder heightLow-bar position preferred
Weight30-50% of back squat 1RMStart VERY light — bar only for learning
RackSafety bars setIn case you need to bail
StanceHip to shoulder-widthWider = shorter ROM, more glute
Setup Cue

"Treat the unrack like a squat — this is NOT a deadlift. The weight is on your back, so every stabilizer must fire before you even hinge"

Critical Safety Pre-Check​

Before EVERY set:

  • Core maximally braced
  • Bar secure on back (not sliding)
  • Stance solid, balanced
  • Safety bars set (if available)
  • Clear path to re-rack

🔄 Execution​

The Movement​

What's happening: Loading the posterior chain under spinal load

  1. Standing fully upright, bar on upper back
  2. Feet hip-width, toes slightly out
  3. Knees soft (10-20° bend) — LOCKED in this position
  4. Chest up, shoulders back
  5. Massive core brace — abs, obliques, everything
  6. Breathing: Huge breath into belly, hold

Feel: Total body tension, bar feels stable on back

Mental state: Respect the movement — this is technical and demands focus

Common pre-rep error: Insufficient bracing — brace HARD before moving

Key Cues​

Primary Cues
  • "Push your hips back like you're closing a car door with your butt" — initiates proper hinge
  • "Chest proud, back FLAT — never round" — protects spine
  • "Knees stay slightly bent and LOCKED there" — prevents squatting
  • "Bar stays over mid-foot" — proper balance point
  • "Brace like someone's going to punch you in the gut" — core stability
  • "Bow like you're greeting royalty" — captures the movement pattern

Tempo Guide​

GoalTempoExample
Strength3-0-2-13s down, no pause, 2s up, 1s reset
Hypertrophy3-2-2-13s down, 2s pause, 2s up, 1s reset
Control/Learning4-1-3-14s down, 1s pause, 3s up, 1s reset
Power2-0-X-12s down, no pause, explosive up, 1s reset

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Erector SpinaeIsometric contraction to maintain neutral spine under load█████████░ 95%
HamstringsHip extension, eccentric loading during descent█████████░ 90%
GlutesHip extension — driving hips forward████████░░ 85%

Secondary Muscles​

MuscleActionActivation
LatsKeep bar secure on back, thoracic stability██████░░░░ 65%
Core/AbsAnti-flexion, prevent forward collapse███████░░░ 70%
Mid-BackScapular stability, upper back rigidity██████░░░░ 60%

Stabilizers​

MuscleRole
ObliquesAnti-rotation, prevent lateral shift
Upper Back (Traps/Rhomboids)Maintain bar position
Hip AdductorsPrevent knee valgus, stance stability
Unique Loading Pattern

vs. RDL: Good mornings place MORE emphasis on erector spinae (95% vs. 70%) because the load is behind your center of mass, creating a longer moment arm for the spine. This makes it superior for lower back strength but requires more respect and lighter loads.

Spinal loading: The bar on your back creates axial compression + forward bending moment = maximum erector demand

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rounding the backLumbar or thoracic flexionDisc herniation risk, injuryLighter weight, stronger brace, reduce depth
Going too deepForcing depth beyond hamstring flexibilityBack rounds to compensateStop at hamstring stretch, improve mobility separately
Too much weightForm breaks down, back roundsSpinal injury riskEgo check — use 30-40% of squat max
Squatting the movementKnees bend excessivelyBecomes a squat, not a hingeLock knee angle, all movement from hips
Looking upCervical hyperextensionNeck strain, poor spinal alignmentNeutral neck, look at floor 4-6 feet ahead
Insufficient bracingCore not engagedSpine vulnerable to flexionMassive breath and brace before every rep
Bar slidingBar creeps up or down backUnstable, dangerousTighter upper back, bar in correct position
Most Dangerous Error

Back rounding under load — this is how disc injuries happen. If your back rounds even slightly, you went too deep or the weight is too heavy. STOP, reset, reduce weight or depth. There is ZERO room for ego in this movement.

Self-Check Checklist​

  • Spine stays completely neutral (no rounding anywhere)
  • Knees stay at same angle (not squatting)
  • Feel intense hamstring stretch at bottom
  • Bar stays stable on back, doesn't slide
  • Core maximally braced entire set
  • Stopping at appropriate depth (not forcing)
  • Weight is light enough to maintain perfect form

🔀 Variations​

By Bar Type​

AspectDetails
LoadStandard loading
DifficultyBaseline
Best ForMost lifters, general development
Bar PositionLow-bar squat position

By Stance & Position​

AspectDetails
PositionStanding, free movement
ChallengeFull stability demand
Best ForStandard application

By Emphasis​

VariationChangeWhy
Heavy Good Morning5-8 reps, heavier loadBuild posterior chain strength
Paused Good Morning2-3s pause at bottomStrength in stretched position
Banded Good MorningAdd resistance bandAccommodating resistance

Advanced Variations​

VariationKey DifferenceWhen to Use
Deficit Good MorningStand on platform (2-4")Increase ROM, more hamstring
Safety Squat Bar GMSSB increases difficultyAdvanced erector strength
Anderson Good MorningStart from pins at bottomConcentric-only, build strength
Banded Good MorningBand around neck, anchoredOverload lockout

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% Back Squat 1RM)RIR
Strength3-45-82-3min40-55%1-2
Hypertrophy3-48-1290s-2min30-45%2-3
Endurance2-312-2060-90s20-35%3-4
Learning3-48-1090sBar only to 20%4-5

Workout Placement​

Program TypePlacementRationale
Lower body dayAfter squats, before accessoriesMain posterior chain work
Deadlift dayAfter deadliftsAccessory for hamstrings/erectors
Squat dayAfter squatsPosterior chain balance
Full-bodyMid-workoutCompound posterior movement
Programming Wisdom

Good mornings are TAXING on the central nervous system and lower back. Place them after your main lift but before isolation work. Don't program them on the same day as heavy deadlifts if you're a beginner — pick one or the other.

Frequency​

Training LevelFrequencyVolume Per Week
Beginner1x/week MAX3 sets (learning pattern)
Intermediate1-2x/week6-9 sets total
Advanced2x/week8-12 sets, varying intensities

Progression Strategies​

Supersets & Pairings​

Good pairings:

  • Ab wheel — posterior + anterior chain
  • Leg curls — pre-exhaust or post-exhaust hamstrings
  • Nordic curls — hamstring destroyer combo
  • NOT with: Heavy deadlifts same day (too much lower back volume)

Avoid pairing with:

  • Deadlifts (unless very experienced)
  • Heavy rows (lower back fatigue)
  • Other spinal loading (shrugs, overhead press same day questionable)

Sample Weekly Structure​

Example 1: Squat-Focused

  • Monday: Back Squat 5x5, Good Morning 3x8
  • Thursday: Front Squat 4x6, RDL 3x10

Example 2: Deadlift-Focused

  • Monday: Deadlift 5x3, Light Good Morning 3x12
  • Thursday: Squat 4x6, Good Morning 3x8 (moderate)

Example 3: Powerlifting

  • Monday: Heavy Squat, Good Morning 3x6
  • Thursday: Deadlift (no good mornings — too much)

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Bodyweight Good MorningLearning the pattern
PVC Pipe Good MorningPractice neutral spine alignment
Romanian DeadliftBuild base strength, easier bar path✓
Back Extension (45°)Isolate erectors without axial load

Progressions (Harder)​

ExerciseWhen ReadyLink
Safety Squat Bar Good MorningWant more erector emphasis
Cambered Bar Good MorningAdvanced erector strength
Deficit Good MorningIncrease ROM
Anderson Good MorningConcentric-only strength

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentKey Difference
Romanian DeadliftBarbell/DumbbellsBar in hands, easier to learn, less spinal load
Stiff-Leg DeadliftBarbellSimilar to GM but bar in hands
Snatch Grip RDLBarbellWide grip, more upper back

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painDirect spinal loadingAvoid entirely OR start with RDLs
Herniated discFlexion + compression = dangerContraindicated — use RDLs instead
Hamstring strainStretching under spinal loadWait until healed completely
Poor hip hingeWill round backMaster RDL first (3-6 months minimum)
Shoulder mobility issuesCan't hold bar comfortablyUse safety squat bar
Absolute Contraindications

DO NOT perform good mornings if you have:

  • Active herniated disc
  • Acute lower back injury
  • History of spinal fracture
  • Cannot maintain neutral spine even with bodyweight
  • Have not mastered RDL pattern

This is a serious exercise requiring prerequisite strength and mobility

Injury Prevention​

StrategyImplementation
Master RDL first6+ months of solid RDL work before attempting good mornings
Start with bar onlyFirst 3-4 sessions: empty bar, perfect form
Progress slowlyAdd 5-10 lbs maximum per session when ready
Never compromise spineThe moment back rounds, STOP the set
Respect the movementThis builds bulletproof backs when done right, destroys them when done wrong
Film yourselfSide angle video to check spine position

Emergency Bail Protocol​

If you get stuck or lose form:

  1. DON'T round your back to finish — that's how injuries happen
  2. Squat the weight up — it's okay to bend knees to stand up
  3. Walk forward to rerack — controlled, don't rush
  4. Use safety bars — set them to catch if you drop
  5. Drop the bar behind you — only in emergency, step forward
CNS Fatigue Warning

Good mornings are extremely taxing on the central nervous system due to spinal loading. Don't program them too frequently or with too much volume. Overtraining symptoms: chronic lower back fatigue, sleep disruption, irritability.

Red Flags — Stop Immediately​

  • Sharp pain anywhere in spine
  • Tingling or numbness in legs
  • Inability to maintain neutral spine
  • Dizziness or nausea
  • Severe muscle spasm in lower back

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Extension80-100° flexion🔴 High
SpineIsometric neutral hold under loadZERO movement (ideal)🔴 Very High
KneeSlight flexion (static)10-20° flexion held🟢 Low
ShoulderHolding bar positionModerate extension🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip90° flexion with neutral spineToe touch with flat backHip mobility work, hamstring stretching
HamstringsExcellent flexibilitySit and reach testAggressive stretching program, RDLs
ThoracicGood extensionCan maintain chest up when hingedFoam rolling, thoracic mobility drills
ShouldersEnough to hold barCan hold bar in low-bar position comfortablyShoulder mobility, pec stretching

Spinal Loading Analysis​

Why good mornings are so demanding on the spine:

  1. Axial compression — bar weight compresses spine vertically
  2. Forward bending moment — bar behind center of mass creates flexion torque
  3. Erector demand — must resist this moment isometrically
  4. Longer moment arm — compared to RDL, bar is further from hips

Result: Erector spinae work at 95% to prevent flexion

Safety implication: Any weakness in the chain results in spinal flexion under load = injury risk

Mobility Paradox

Good mornings REQUIRE excellent hamstring flexibility to perform safely, but they also IMPROVE that flexibility over time when done correctly. If you're too tight to do them safely, improve flexibility with RDLs and stretching first.

❓ Common Questions​

Why are they called "good mornings"?

The movement resembles the bowing motion of a polite greeting — like saying "good morning" with a respectful bow. The name is whimsical, but the exercise is serious.

Good morning vs. RDL — which is better?

Good Morning advantages:

  • More erector spinae emphasis (95% vs. 70%)
  • Teaches bracing under spinal load
  • Builds "bulletproof" lower back when mastered
  • Carries over to squat better

RDL advantages:

  • Easier to learn (bar in hands is more intuitive)
  • Less spinal stress (bar in front of center of mass)
  • Can use heavier loads safely
  • Better for pure hamstring hypertrophy
  • More beginner-friendly

Bottom line for most people: RDL is the better choice for hamstring development with less risk. Good mornings are a specialized exercise for intermediate+ lifters who want maximum erector strength and have mastered the RDL.

How deep should I go?

Stop when any of these occur (whichever comes first):

  1. You feel strong hamstring stretch
  2. Your back begins to round even slightly
  3. Torso reaches ~30° above parallel to floor

Typical depth: Torso 30-45° forward (NOT fully parallel for most people)

Do NOT force depth — depth is determined by your hamstring flexibility and ability to maintain neutral spine. Going too deep with a rounded back is how injuries happen.

Over time: Your depth will improve as hamstring flexibility and erector strength increase.

How much weight should I use?

General guidelines:

  • First time: Bar only (45 lbs)
  • After mastering pattern: 30-40% of back squat 1RM
  • Experienced: 40-55% of back squat 1RM (rarely more)

Example: If you squat 300 lbs, good mornings might be 90-165 lbs

Reality check: This should feel almost absurdly light compared to your squat. That's correct.

Should I do good mornings and deadlifts in the same workout?

Beginner/Intermediate: NO — pick one. Both are heavy posterior chain and lower back exercises.

Advanced: MAYBE — if you have years of experience, you might do light good mornings after deadlifts OR heavy good mornings on a different day from deadlifts.

Safest approach: Alternate them. Do deadlifts one session, good mornings another session.

My back always rounds — what do I do?

Your back rounding means you're not ready for loaded good mornings yet.

Fix protocol:

  1. Stop doing loaded good mornings immediately
  2. Do 3-6 months of Romanian Deadlifts
  3. Add hamstring stretching daily
  4. Add back extensions for erector strength
  5. Practice bodyweight and PVC pipe good mornings for pattern
  6. Retest after 3 months — if spine stays neutral, progress slowly

Don't force it — there's no shame in building the prerequisites first.

Can I do these for high reps (15-20+)?

Technically yes, but risky

Issues with high-rep good mornings:

  • Form degrades when fatigued
  • Spinal loading under fatigue = injury risk
  • Better options exist for high-rep posterior chain work

Better for high reps: RDLs, back extensions, leg curls

Good morning sweet spot: 5-12 reps where you can maintain perfect form

Do I need good mornings if I already deadlift and RDL?

Short answer: No, but they can be valuable

You DON'T need them if:

  • You're a beginner (first 1-2 years)
  • Your lower back is already very strong
  • You have back issues
  • Your programming already includes heavy squats, deadlifts, RDLs

You MIGHT benefit if:

  • You're a powerlifter or strength athlete
  • Your erectors are a weak point
  • You want to bulletproof your lower back
  • You've plateaued in squat and need more posterior chain strength

Bottom line: Optional for most, valuable for some, not necessary for everyone.

📚 Sources​

Biomechanics & Muscle Activation:

  • McGill, S.M. (2015). "Low Back Disorders: Evidence-Based Prevention and Rehabilitation" — Tier A
  • Hamlyn, N. et al. (2007). "Trunk Muscle Activation During Dynamic Weight-Training Exercises" — Tier A
  • ExRx.net Exercise Directory — Good Morning Analysis — Tier C

Programming & Strength:

  • NSCA Essentials of Strength Training and Conditioning (4th Ed.) — Tier A
  • Zatsiorsky, V.M. & Kraemer, W.J. (2006). "Science and Practice of Strength Training" — Tier A
  • Rippetoe, M. & Baker, A. (2013). "Practical Programming for Strength Training" — Tier B

Technique & Safety:

  • Louie Simmons / Westside Barbell Good Morning Resources — Tier B
  • Wendler, J. (2011). "5/3/1: The Simplest and Most Effective Training System" — Tier C
  • Nuckols, G. (Stronger by Science). "How to Good Morning" — Tier B

Spinal Loading & Safety:

  • McGill, S.M. (2002). "Low Back Stability: From Formal Description to Issues for Performance" — Tier A
  • Cholewicki, J. & McGill, S.M. (1996). "Mechanical Stability of the In Vivo Lumbar Spine" — Tier A
  • Potvin, J.R. & Norman, R.W. (1993). "Trunk Muscle EMG During Simulated Lifting" — Tier A

Hip Hinge Mechanics:

  • Schoenfeld, B.J. et al. (2015). "Regional Differences in Muscle Activation During Hamstring Exercise" — Tier A
  • Cook, G. (2010). "Movement: Functional Movement Systems" — Tier C
For Mo

When to recommend this exercise:

  • User is intermediate+ lifter (1+ years of training)
  • User has mastered RDL with perfect form for 6+ months
  • User wants to strengthen lower back/erectors specifically
  • User is a powerlifter or strength athlete
  • User has excellent hamstring flexibility
  • User wants to improve squat strength via posterior chain
  • User has no history of back issues

Who should NEVER do this exercise:

  • Beginner lifters (first 12 months of training) → Romanian Deadlift instead
  • Anyone with active or chronic low back pain → Absolutely not
  • Herniated disc, disc issues → Contraindicated
  • Cannot maintain neutral spine on RDLs → Not ready
  • Poor hamstring flexibility → Build mobility first
  • Acute hamstring injury → Wait until healed

Key coaching cues to emphasize:

  1. "Master RDL first — spend 6 months there before even thinking about this"
  2. "Start with just the bar, and be proud of it — this is NOT an ego exercise"
  3. "The moment your back rounds even a millimeter, the set is OVER"
  4. "Brace your core like your life depends on it — because your spine does"
  5. "Push your hips back, keep chest proud, never look up"
  6. "This builds bulletproof backs when done right, destroys them when done wrong"

Common issues to watch for in user feedback:

  • "My back rounds" → NOT ready, regress to RDL for 3-6 months
  • "How much weight should I use?" → Bar only for first month, 30-40% squat max eventually
  • "My back hurts" → Stop immediately, form breakdown or not ready
  • "Can I do these and deadlifts same day?" → NO (unless very advanced)
  • "I want to build hamstrings" → Wrong tool, use RDLs instead

Programming guidance:

  • Pair with: Ab exercises, leg curls, NOT deadlifts or rows
  • Great after: Squats (as posterior accessory)
  • Avoid same day as: Heavy deadlifts, heavy rows
  • Typical frequency: 1x per week (intermediate), 2x per week (advanced)
  • Volume: 3-4 sets of 5-12 reps

Progression signals:

  • Ready to progress when: 3-4 sets x 10 reps with perfect neutral spine, 1 RIR
  • Regress if: ANY back rounding, cannot maintain form, lower back pain
  • Progress to: Add 5-10 lbs, SSB variation (advanced), cambered bar (elite)
  • Plateau solution: Improve hamstring mobility, strengthen erectors with back extensions

Red flags:

  • Back rounding at any point → STOP IMMEDIATELY
  • Using too much weight → Ego check required
  • Programming too frequently → CNS burnout risk
  • Doing same day as deadlifts (if beginner/intermediate) → Recipe for injury
  • User has back pain but wants to do them anyway → Absolutely not

Special considerations:

  • This is an INTERMEDIATE+ exercise — don't recommend to beginners
  • Prerequisite: 6+ months of perfect RDLs — non-negotiable
  • Spinal loading is extreme — requires mature lifting technique
  • CNS fatigue is real — don't program high volume or frequency
  • Injury potential is high if done wrong — conservative approach mandatory

Teaching progression (for qualified lifters):

  1. Month 1-2: Bodyweight and PVC pipe good mornings, focus on pattern
  2. Month 3: Empty bar only, 3x8, perfect form
  3. Month 4-5: Gradually add weight (5-10 lbs per session), stay in 8-12 rep range
  4. Month 6+: Working weight established (30-40% squat), can drop to 5-8 reps
  5. Advanced (1+ year): Consider SSB or other variations

When to recommend RDL instead:

  • Beginner lifter
  • User wants hamstring hypertrophy (RDL is better)
  • User has any back concerns
  • User hasn't mastered RDL yet
  • User's goal doesn't specifically require good mornings

Critical safety message: "Good mornings are like a sports car — incredibly effective in the right hands, dangerous if you're not ready for them. If you haven't spent serious time mastering RDLs with perfect form, you're not ready for this. There's no shame in that — it's smart training."

Last updated: December 2024