The good morning exercise is an exercise for the back. This exercise got its name due to a resemble waist bowing, just like saying “good morning”. There are controversial beliefs regarding this exercise, as due to excessive bending, a back injury is possible. You will need to lift barbell across the upper back, bending your knees at the same time, just as when doing back squats, but finishing the exercise with your torso almost parallel to the ground. So is the exercise recommended and safe?
Is Good Morning Exercise Safe?
The exercise for your back is safe and beneficial when performed correctly. However, if it is not performed correctly, a back injury is possible. The injuries are more likely to occur when the torso is parallel to the ground. In such a position, the barbell weight puts pressure on the lower part of your back. If your strength is lacking as well, then you will probably end with a back injury. For this reason, it is recommended to start with light weight first, adding weight to the barbell gradually.
If you have just started exercising, the exercise should be avoided. First, you will need to master some easier exercises which are safer, like Back Squat.
The benefits of this exercise include strengthening and working on the backside muscles, glutes and hamstrings as well. Even though your back is only supporting the weight of the barbell, it will be challenged, requiring an incredible demand of your entire back and core. The more weight you put on a barbell, the more pressure your back and core have to support.
How to Do Good Morning Exercise Correctly
It is advised to master a perfect form with light weight first, before starting with heavier weights. The most important thing to know about this exercise is that the back should be arched all the time. If you round your back instead of arching them, then you will end up with an injury.
1. Stiff Leg Barbell Good Morning
In order to keep yourself safe and avoid any injuries, this exercise should be performed in a gym with the help of a power rack or squat rack.
- Make sure to load the barbell on the rack. Step under the barbell and place the shoulders across it.
- Grab the bar firmly and start lifting it off by pushing with your legs and straightening the torso at the same time.
- Make sure to keep your back straight and your head up while your legs are positioned shoulder-width apart.
- Bend the hips and move your torso forward until it is parallel to the ground.
- Get back to the initial position gradually.
2. Seated Good Morning with Barbell
Performing Good Morning exercise with the barbell while seated is better when trying to work the trap muscles and the lower back.
- Hold the bar in a way that it rests on top of your trapezius muscles.
- With your shoulders, back and thigh muscles, start moving by pushing your butt and knees out.
- Make sure to keep your feet flat on the ground.
- Bend your hips forward and maintain that position for a couple of seconds just before your chest touches your thighs.
- Get back to your initial position slowly.
3. Dumbbell Good Morning
- When performing this exercise, you need to stand straight and hold two dumbbells in your hands.
- Make sure to keep your feet hip-width apart while bending your knees slightly at the same time.
- The dumbbells should be held at the level of your shoulders. Your palms should be facing you.
- Lower your torso until it is parallel with the ground, without moving your knees.
- Stand still for a couple of seconds and return slowly to your initial position. Repeat this exercise a couple of times.
4. Banded Good Morning
Banded Good Morning exercise is a variant of this back exercise which puts minimal pressure on your back. Repeat sets of 20 reps in order to strengthen your hamstrings and glutes.
5. Single Leg Good Morning
Standing with just one leg and performing the exercise require extra effort as your muscles of the lower back and abs need to work harder in order to maintain the balance of the body. Make sure to move slowly and keep yourself balanced in order to avoid any back injuries.