Good Mornings

Directions:

Preperation/body position

1. Place barbell on squat rack pins, which are set at a suitable height for you to dismount and re-rack safely.
2. Load bar with correct weight. Put on safety collars.
3. Position barbell on back of shoulders, taking a wide grasp on the bar.
4. Dismount barbell carefully, taking a step backwards and positioning feet at suitable width stance.

Excution/Movement

1. Maintaining straight back and good body posture, bend hips so torso lowers forward.
2. Keep a slightly bend in the knees fixed throughout execution.
3. Continue until torso is just above parallel to the ground.
4. Raise torso back to the starting position by extending the hip.
5. Repeat for desired amount of repetitions.

Comments

The good morning is an exercise which recruits the erector spinae and hamstrings, via extension of the hip.

Due to the nature of the movement, great care should be taken when performing this exercise, and only moderate weight should be attempted. If you are not familiar with the exercise, light weight should be used so to learn correct form, allow for adaptation, and to gain confidence in the movement.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.