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Monday, March 4, 2024
HomeBody Building SupplementsStop Sucking at the Good Morning Exercise - Bigger Stronger Leaner -...

Stop Sucking at the Good Morning Exercise – Bigger Stronger Leaner – COMMUNITY


4 Variations You Need

Some people are afraid to say good morning. Given their terrifying form, others should be terrified. Here are four ways to do it right.


Time to reap the benefits of oft-overlooked good morning (GM) exercises. Moving a load around during a workout changes the force vectors and pressure needs in different areas of the body, providing multiple opportunities for targeted pain-free training.

Try these four variations, each of which follows a hinge pattern, emphasizes the rear muscle groups, and differs slightly due to load positioning.

4 Good Morning Variations

1. Kettlebell Front Load GM

Hold the kettlebell tightly to your chest. The load is further forward.

  • Great for beginners with reduced load capacity
  • Improves co-contraction of the shoulders and stability of the upper body
  • Increases recruitment of core and upper trunk musculature

2. Barbell GM

The weight is more rearward. More stress on the shoulders.

  • hits the entire posterior chain
  • Increased loading capacity
  • Increased Stability Requirements

3. Safety-Squat Bar GM

The barbell sits higher on the back than the barbell. The hand moves forward on the handle.

  • Excellent choice for shoulder pain sufferers
  • greater demands on the upper back
  • Place hands in front for added stability
  • Improve trunk stability

4. Zercher GM

Very front loaded and lowered towards the hips.

  • The load is placed around the navel and in the hollow of the arm. Use a towel, squat mat, or axle bar to keep sweet raspberries from getting stuck. Sandbags also work well, as the video shows.
  • Great way to challenge and improve core stability
  • Increased demands on the upper body

New to Good Morning?

Try lighter preload variations first. As you progress to rear loads, try doing 2-4 sets of 6-12 reps at 50% of your body weight, and go from there depending on your goals: strength, hypertrophy, or endurance.

If you need to back off, use pins, try sitting up, or stick to a lighter front load. If you want more adjustment resistance, add adjustment resistance bands and adjustment chains.

Pro Tips

  • This is the hip hinge, not the squat. Make sure your weight is shifted back and your feet and ankles are in a firm position to allow yourself to land on the ground. Maintain a neutral spine and good support.

  • You can use other bars and even pause those depending on the intention and the stimulus you want.

  • Use good morning as a warm-up, main movement or secondary movement.

  • It’s also a great exercise to teach someone how to use the hip hinge (unloading) properly. Good Morning also encourages and helps teach feet on the ground to prevent backward falls.

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