How to Do Good Mornings: Form, Benefits and Good Morning vs RDL

The good morning is a barbell hip hinge that builds the hamstrings, glutes and spinal erectors. The name comes from the motion itself, which looks a bit like bowing to say hello. It has a reputation as an old-school strength builder for squats and deadlifts, and it remains a staple in many powerlifting programs. It is also easy to do badly, so technique comes first.

What Muscles Do Good Mornings Work?

• Hamstrings: lengthen under load as you bend forward.
• Glutes: drive your hips forward to stand back up.
• Spinal erectors: hold your back in a neutral position the whole time.
• Core: braces to support your torso.

How to Do a Barbell Good Morning

1. Set the barbell on your upper back in the same spot you would for a high-bar or low-bar squat.
2. Stand with your feet about hip width apart and knees softly bent.
3. Take a big breath and brace your midsection.
4. Push your hips back while keeping your back flat, letting your torso tilt forward.
5. Lower until you feel a strong hamstring stretch, usually with your torso somewhere above parallel to the floor.
6. Drive your hips forward to return to standing, squeezing your glutes at the top.

How Deep Should You Go?

Go as low as you can while keeping your spine neutral. For many people that means stopping when the torso is 30 to 45 degrees above the floor. Flexible lifters may reach close to parallel. If your lower back starts to round, you have gone too far.

Good Morning vs Romanian Deadlift

Both are hip hinges that hammer the hamstrings, but they load you differently.

• Load position: the good morning places the bar on your back; the RDL holds it in your hands.
• Leverage: with the bar on your back, the load sits farther from your hips, so you will use much lighter weights.
• Grip: good mornings do not tax your grip at all.
• Back demand: good mornings challenge your upper back to hold position more.

Read our breakdown of Romanian deadlift vs deadlift for more on the RDL.

Good Morning Variations

Seated good morning

Performed sitting on a bench. It removes the hamstrings and focuses on the back extensors.

Dumbbell or kettlebell good morning

Hold a weight against your chest. It is a gentle introduction.

Banded good morning

Stand on a band and loop it behind your neck. Great for warm-ups and high reps.

Safety squat bar good morning

The handles of a safety squat bar make the setup more comfortable for many lifters.

How Heavy Should Good Mornings Be?

Lighter than you think. Many experienced lifters use 30 to 50 percent of their squat for good mornings. Start with an empty bar and add weight slowly. This is an accessory exercise to build positions, not a lift to max out.

Common Mistakes

• Rounding the back to get deeper.
• Locking the knees completely straight.
• Going too heavy too soon.
• Letting the bar roll up toward the neck.
• Turning it into a squat by bending the knees too much.

Gear for Good Mornings

Lifting belt

Some lifters wear a belt for heavier good mornings to help them brace. If you do, the belt should be snug enough to push your midsection against without stopping you from hinging. The Bay Gear Co. Lever Lifting Belt is 10mm and 4.25" wide, priced at $129.99. Prefer something you can micro-adjust? Our quick locking belts are $34.99. Our guide on how tight should a lifting belt be explains how to find the right fit.

Wrist wraps for the bar position

Holding a barbell on your back with a narrow grip can bend your wrists back, just like a low-bar squat. Wrist wraps help some lifters keep that position comfortable. Bay Gear Co. wrist wraps feature an 18" length, a thumb loop and a hook-and-loop strap, at $28.99.

How to Program Good Mornings

• Accessory to squats or deadlifts: 3 sets of 6 to 10 reps after your main lift.
• Light warm-up: 2 sets of 10 to 15 with a band or empty bar.
• Posterior chain day: pair with hip thrusts and hamstring curls.

Good mornings are demanding on recovery, so once or twice a week is plenty.

Warming Up for Good Mornings

Because good mornings stretch the hamstrings under load, a short warm-up pays off. Spend a few minutes on a bike, then do two sets of bodyweight hip hinges with your hands on your hips, focusing on pushing your hips back. Follow with a set of banded good mornings for fifteen reps. Finally, take the empty bar for ten slow reps before adding any plates. This sequence helps you find the hinge position you want to hold under heavier loads and makes the first working set feel smooth rather than stiff.

FAQ

Are good mornings safe?

Done with light weights, a neutral spine and gradual progression, they are a widely used accessory. Anyone with back concerns should check with a qualified professional first.

Are good mornings better than deadlifts?

They serve different roles. Deadlifts allow far heavier loads; good mornings build hinge positions and hamstring strength with lighter weights.

Should I bend my knees on good mornings?

Yes, keep a soft bend. Straight-locked knees are uncomfortable for most people.

Do good mornings help the squat?

Many lifters use them to strengthen the back and hips for squats, especially if they tend to fold forward.

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