How To Do Good Morning Exercise

Good Morning Exercise Instructions

  1. Place the barbell on top of shoulder blades (same barbell position as a low bar squat)
  2. Pull the barbell down into your back to avoid the bar rolling or the upper back rounding
  3. Maintain a small bend in the knees and hinge at the hips
  4. Keep a high chest to maintain a neutral spine
  5. Keep pressure in the middle of the feet (do not shift the weight onto the heels)
  6. Hinge over to what your hamstring flexibility allows
  7. Avoid bending the knees and hinge over while in a bent but locked position
  8. Squeeze glutes and stand tall at the top

Good Morning Exercise Video

The good morning exercise is similar to a roman deadlift as it targets the hamstrings, glutes and lower back. The upper back will also be targeted isometrically (muscle contraction with no change in length of that muscle) as the bar is placed on the shoulders. As the good morning is mechanically similar to the squat, it could potenitally be used to improve squatting strength.

A common problem for people in the squat is losing upper back tightness, which can result in the barbell rolling and/or the upper back rounding. As there is an excessive forward lean/hip hinge in the good morning, a lifter is required to have a good grip on the barbell and upper back tightness. If the barbell is to roll on the back during a good morning, the loss of grip may feel exaggerated and the barbell may feel like it’s going to fall off the lifter’s back. As such, the good morning may be a good accessory to train barbell grip and upper back tightness for squatting.