Good Morning (Barbell)

Classic posterior chain builder — develops hamstring strength, hip hinge mechanics, and spinal erector endurance

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge
Primary Muscles	Hamstrings, Erector Spinae, Glutes
Secondary Muscles	Lower Back, Core
Equipment	Barbell, Squat Rack
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Place barbell on upper traps (high bar position), similar to back squat
   • NOT on neck — should rest on muscle, not bone
   • Use squat rack to set bar at shoulder height
2. Stance: Feet shoulder-width apart, toes forward or slightly out (0-10°)
3. Knee position: Slight knee bend maintained throughout — knees stay unlocked but barely moving
4. Core: Take deep breath, brace core hard before movement begins
5. Starting posture: Stand tall, chest up, shoulders back
6. Back position: Neutral spine — no rounding or excessive arching

Equipment Setup

Equipment	Setting	Notes
Barbell	Olympic bar on squat rack	Set at shoulder height for unracking
Weight	Start light (bar only)	This is a technique/accessory exercise
Safety	Squat rack safeties optional	Can help if you need to bail

Setup Cue

"Bar on traps, chest proud, soft knees — you're bowing, not squatting"

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🔄 Execution

The Movement

🔧 Starting Position

What's happening: Creating tension and preparing to hinge

1. Bar resting on upper traps/rear delts
2. Feet shoulder-width, slight knee bend
3. Stand tall, chest up
4. Big breath into belly, brace core HARD
5. Squeeze upper back to keep bar stable

Tempo: Take your time — setup determines safety

Feel: Full-body tension, ready to hinge

⬇️ Lowering Phase

What's happening: Hinging at hips while maintaining rigid spine

1. Push hips back — this is the primary movement
2. Torso lowers forward, staying rigid like a plank
3. Minimal knee bend — knees stay soft but don't bend more
4. Lower until torso is near parallel (45-90° hip flexion)
5. Feel deep stretch in hamstrings
6. Breathing: Hold breath throughout descent

Tempo: 2-3 seconds (controlled)

Feel: Intense hamstring and glute stretch, spinal erectors working to maintain position

Critical: Spine stays neutral — don't round or hyperextend

⬆️ Rising Phase

What's happening: Driving hips forward to return to standing

1. Squeeze glutes and drive hips forward
2. Torso rises as one rigid unit
3. Think "hips to the bar," not "chest up"
4. Return to full standing position
5. Breathing: Exhale as you rise, or hold until top

Tempo: 1-2 seconds (controlled but powerful)

Feel: Glutes and hamstrings contracting hard, entire posterior chain engaged

Common error here: Pulling with back instead of driving with hips

🔝 Top Position

What's happening: Full hip extension, reset for next rep

1. Standing tall, hips fully extended
2. DO NOT hyperextend — just stand neutral
3. Maintain core brace
4. Reset breath if needed
5. Repeat for prescribed reps

Note: Each rep should look identical

Key Cues

Primary Cues

• "Hips back, chest stays proud" — maintains neutral spine
• "Push your butt to the wall behind you" — emphasizes hip hinge
• "Hamstrings are the brakes" — feel the eccentric loading
• "Squeeze glutes to come up" — proper concentric drive

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-0	2s down, no pause, 2s up, no rest
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no rest
Mobility	3-2-3-0	3s down, 2s stretch, 3s up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Eccentric control during descent, hip extension on ascent	█████████░ 90%
Erector Spinae	Maintaining neutral spine under load throughout movement	████████░░ 85%
Glutes	Hip extension — driving hips forward to return to standing	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Lower Back	Spinal stabilization and extension	███████░░░ 70%
Core	Torso rigidity, anti-flexion	██████░░░░ 60%

Stabilizers

Muscle	Role
Upper Back	Keeps bar stable on shoulders, prevents upper back rounding
Traps	Holds bar in position throughout movement

Muscle Emphasis

To emphasize hamstrings: Go deeper, slower eccentric, pause at bottom To emphasize glutes: Focus on powerful hip drive, squeeze at top To emphasize spinal erectors: Longer time under tension, tempo work

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding lower back	Spine flexion under load	Major disc injury risk	Reduce weight, brace harder, shorter ROM
Bending knees too much	Turns into squat	Defeats purpose, reduces hamstring stretch	Lock knees at slight bend, don't squat down
Hyperextending at top	Leaning back past neutral	Lower back compression	Just stand tall, neutral spine
Going too deep	Excessive hamstring stretch, form breakdown	Loss of spinal position	Stop at parallel or when back starts rounding
Not bracing core	Spine vulnerable under load	Back injury risk	Big breath, hard brace BEFORE each rep

Most Common Error

Lower back rounding — this exercise magnifies spinal position errors. Always start light and prioritize perfect form. If you can't maintain neutral spine, reduce weight or depth.

Self-Check Checklist

• Bar rests on muscle (upper traps), not neck bones
• Knees maintain slight bend throughout (don't straighten fully)
• Spine stays neutral — no rounding or excessive arch
• Movement is all hip hinge — torso and legs move as one unit
• Feel intense stretch in hamstrings, not lower back strain

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🔀 Variations

By Equipment and Position

Barbell (Standard)

Aspect	Details
Position	Bar on upper traps
Best For	Most people, standard variation
Emphasis	Hamstrings, spinal erectors
Load	Moderate — technique limited

Safety Squat Bar

Aspect	Details
Position	Cambered bar, pad on shoulders
Best For	Shoulder mobility issues, more comfortable
Emphasis	Slightly more lower back due to bar position
Load	Can often use more weight — more comfortable

Key difference: Hands free, more comfortable on shoulders, slightly different loading

Seated Good Morning

Aspect	Details
Position	Seated on bench, bar on back
Best For	Isolating hamstrings, reducing stability demand
Emphasis	Pure hip hinge, less stabilization needed
Load	Usually lighter — more isolated

Key difference: Removes lower body from equation, pure hip hinge pattern

By Training Purpose

Strength Focus

Variation	Change	Why
Paused Good Morning	2-3s pause at bottom	Build strength in stretched position
Safety Bar Good Morning	Use safety squat bar	Can load heavier more comfortably
Banded Good Morning	Add resistance bands	Accommodating resistance at lockout

Hypertrophy Focus

Variation	Change	Why
Tempo Good Morning	4s eccentric, 2s concentric	Maximum time under tension
High-Rep Good Morning	12-15 reps	Metabolic stress, muscle damage
Deficit Good Morning	Stand on platform	Increased range of motion

Mobility/Technique Focus

Variation	Change	Why
Bodyweight Good Morning	No load	Learn the pattern
PVC Pipe Good Morning	Use PVC or dowel	Perfect technique, feel spinal position
Seated Good Morning	Sit on bench	Isolate hip hinge without balance demands

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	3-4	5-8	2-3 min	60-75%	2-3
Hypertrophy	3-4	8-12	90s-2min	50-65%	2-3
Endurance/Mobility	2-3	12-15+	60-90s	40-50%	3-4

Workout Placement

Program Type	Placement	Rationale
Lower body day	After main lifts	Accessory for deadlifts/squats
Pull day	Middle or end	Posterior chain accessory
Full-body	After compounds	Hamstring and lower back work

Load Considerations

Good mornings are NOT a max effort exercise. This is accessory work for building the posterior chain. Keep loads moderate (135-225 lbs for most people). Ego lifting here = injury.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets, focus on form
Intermediate	1-2x/week	3-4 sets
Advanced	1-2x/week	3-5 sets, varied intensity

Progression Scheme

Progressive Overload

Add weight slowly. This exercise is limited by spinal loading, not muscle strength. Focus on quality reps and deep hamstring stretch over adding weight quickly.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	95 lbs	3x10	Establish baseline
2	105 lbs	3x10	Add 10 lbs
3	115 lbs	3x10	Add 10 lbs
4	95 lbs	3x12	Deload weight, add reps
5	125 lbs	3x8	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bodyweight Good Morning	Learning the pattern, beginners
Seated Good Morning	Reduce stability demands, isolate hinge
Cable Pull-Through	Similar pattern, less spinal loading

Progressions (Harder)

Exercise	When Ready	Link
Paused Good Morning	Can do 3x10 with perfect form
Single-Leg Good Morning	Need unilateral work, balance challenge
Good Morning to Squat	Advanced variation, combines patterns

Alternatives (Same Goal, Different Movement)

Hamstring Focus

Alternative	Benefit
Romanian Deadlift	Similar pattern, can load heavier, more functional
Nordic Hamstring Curl	Pure eccentric hamstring strength
Lying Leg Curl	Machine-based isolation

Hip Hinge Pattern

Alternative	Benefit
Cable Pull-Through	Less spinal loading, teaches hinge
Romanian Deadlift	More functional, heavier loads possible
Back Extension	Similar spinal erector work

Lower Back Friendly

Alternative	Benefit
Cable Pull-Through	No axial loading
Glute-Ham Raise	Hamstrings without spinal load
Reverse Hyper	Posterior chain, decompressive

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Direct spinal loading in hinge position	Use cable pull-through or seated variation
Hamstring injury	Stretch under load	Wait until healed, start with light Romanian deadlifts
Disc herniation	Spinal compression in flexed position	Avoid entirely or get clearance
Poor hamstring flexibility	Can't maintain neutral spine	Reduce ROM, work on mobility first

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Shooting pain down legs (sciatic nerve)
• Loss of spinal position — rounding or excessive arch
• Sharp hamstring pain (beyond normal stretch)
• Dizziness or balance loss

Injury Prevention

Strategy	Implementation
Start light	Master with bar only or bodyweight first
Perfect setup	Brace hard before every single rep
Controlled tempo	Never bounce or use momentum
Appropriate depth	Stop before spine rounds — this varies by person
Progress slowly	This is not an exercise to max out on

Spinal Safety

Critical points:

• This exercise places bar high on spine while in bent-over position
• Any spinal rounding = immediate injury risk
• If you can't maintain neutral spine, you're going too heavy or too deep
• Use mirror or video to check spinal position regularly

Most Common Injury

Lower back strain from rounding — usually from going too heavy, too deep, or insufficient bracing. This is an accessory exercise — leave your ego at the door.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-110° flexion	🔴 High
Spine	Isometric stabilization	No movement (neutral maintained)	🔴 High
Knee	Minimal flexion	10-20° constant	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion with neutral spine	Can touch toes with soft knees, flat back	Hamstring stretching, hip mobility work
Hamstrings	Sufficient length for hinge	Can hinge to parallel without back rounding	Daily stretching, gradual progression
Thoracic	Good extension	Can maintain chest up in hinge	Foam rolling, thoracic mobility drills

Joint Health Note

Good mornings are safe when done with perfect form and appropriate loads. The movement teaches spinal stability under load, which is highly valuable. Problems arise from excessive weight or poor technique, not the exercise itself.

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❓ Common Questions

Isn't this exercise dangerous?

Good mornings have an unfair reputation. When done correctly with appropriate loads, they're excellent for building posterior chain strength and spinal stability. The danger comes from:

• Going too heavy (this is an accessory exercise)
• Poor form (rounding the back)
• Insufficient bracing

Start light, master the pattern, and progress slowly. Use this as an accessory, not a max-effort lift.

How low should I go?

Stop when your back starts to round. This varies by person based on hamstring flexibility. Most people can hinge to torso parallel with the floor. Some need to stop higher. Never sacrifice spinal position for depth.

Film yourself from the side. Your back should stay completely flat or slightly arched throughout.

Good morning vs Romanian deadlift — which is better?

Romanian deadlift is generally more functional and allows heavier loads. Good mornings are excellent for:

• Variation in training
• Teaching hip hinge pattern
• Spinal erector endurance
• When you don't want to grip a heavy bar

Most programs benefit from both at different times.

How much weight should I use?

Start with just the bar (45 lbs). Most intermediate lifters work with 95-185 lbs. Advanced lifters might use 185-275 lbs. This is NOT an exercise to max out on.

A good benchmark: Use 30-50% of your back squat weight. If you squat 300 lbs, good mornings with 95-150 lbs are appropriate.

Should my knees stay completely locked?

No — maintain a slight knee bend (soft knees) throughout. Locked knees create excessive stress on the joint and limit hip hinge. Keep knees unlocked but don't actively bend them more during the movement.

Think "soft knees" not "locked knees" or "squatting down."

Where should I feel this exercise?

Primary feel: Hamstrings (deep stretch), glutes (driving back up), spinal erectors (maintaining position)

Should NOT feel: Sharp pain in lower back, knee pain, upper back strain

If you feel it primarily in your lower back, you're likely using too much weight or not engaging your core properly.

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📚 Sources

Biomechanics & Muscle Activation:

• Kompf, J. & Arandjelović, O. (2016). Understanding and Overcoming the Sticking Point in Resistance Exercise — Tier A
• ExRx.net Exercise Analysis — Tier C
• Starting Strength Forums — Tier C

Programming:

• Simmons, L. Westside Barbell Methods — Tier C
• NSCA Essentials of Strength Training — Tier A
• Wendler, J. Beyond 5/3/1 — Tier C

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• Squat University — Dr. Aaron Horschig — Tier C
• Powerlifting Technique Archives — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Spinal Loading — Tier A

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For Mo

When to recommend this exercise:

• User wants to build hamstring and posterior chain strength
• User needs hip hinge pattern work as accessory to deadlifts
• User wants to improve spinal erector endurance
• User has good hamstring flexibility and can maintain neutral spine

Who should NOT do this exercise:

• Acute low back injury or recent surgery → Suggest Cable Pull-Through
• Poor hamstring flexibility, can't touch toes → Start with Seated Good Morning or mobility work first
• History of disc issues → Suggest Romanian Deadlift or Cable Pull-Through
• Complete beginner → Start with bodyweight good mornings or Cable Pull-Through

Key coaching cues to emphasize:

1. "Bar on traps, not on neck bone"
2. "Push your butt back to the wall behind you"
3. "Chest stays proud — you're bowing, not crunching"
4. "Stop when your back wants to round — that's your depth"

Common issues to watch for in user feedback:

• "My lower back hurts" → Likely rounding spine or going too heavy
• "I feel off-balance" → Bar position may be wrong, or going too deep
• "I don't feel it in hamstrings" → Not hinging properly, might be squatting
• "How much weight should I use?" → This is accessory work, 30-50% of squat weight

Programming guidance:

• Pair with: Squats, deadlifts (as accessory), leg curls
• Avoid same day as: Heavy deadlifts if programming both heavy
• Typical frequency: 1-2x per week as accessory
• Place after main compounds when slightly fatigued is fine

Progression signals:

• Ready to progress when: 3x10 with perfect neutral spine, deep stretch felt in hamstrings
• Regress if: Any back rounding, sharp pain, can't maintain form
• Consider variation if: Stalling or want different stimulus — try seated or safety bar version

Red flags:

• Back rounding at any point → reduce weight or depth immediately
• Sharp lower back pain → stop exercise, assess
• Can't feel hamstrings working → form issue, needs coaching

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Last updated: December 2024