Step 3: Push your hips forward to drive up to the starting position. There are several variations of the Good Morning that have slightly different benefits than the traditional Barbell Good Morning shown above. They are listed below in order of increasing difficulty.
This version places minimal stress on your spine and is a great way to fry your glutes and hamstrings at the end of a workout with sets of 20 reps. A beginner version of the Good Morning that has you hold a dumbbell in front of your chest. This is a good option to learn the movement or again perform with high reps. Holding a barbell in front of your body in the 'Zercher' position takes stress of your spine and places it on the frontside of your body (think abs) while still strengthening your glutes and hamstrings. Here's Tony Gentilcore, strength coach and owner or CORE (Boston), demonstrating the Zercher Good Morning. Slowly lower the weight, pause at the bottom for 2-7 seconds and explode up. According to Seedman, Eccentric/Isometrics are one of the best methods to quickly building strength. This is an incredibly challenging version of the Good Morning where you're only on a single leg.
If you have a weakness or imbalance, it will expose it and hopefully improve it. You can also perform Good Mornings with chains, bands attached to the barbell and different bars, such as a safety bar. If you're uncomfortable with Good Mornings or these variations, you can still get many of the benefits with other exercises, such as Back Squats, Front Squats, RDLs and Deadlifts. Bolster Your Back Strength With The Good Morning Exercise. To the untrained eye the good morning exercise looks like a chiropractor’s nightmare. You bend over with a barbell balanced across your shoulders, then snap back to standing. However, when done with solid spinal alignment and perfect form, the good morning can be a great move for improving your back health. It strengthens your lower-back muscles and core while helping to lightly stretch and bolster your hamstrings, making it a money move for office workers, weightlifters, sportsmen and marathon runners alike. The way to reap the benefits and avoid doing yourself a mischief is to keep the movement slow, the form strict and the weight light. It’s even worth performing the exercise without weight or just with a resistance band at first. Make sure you get the form consistently perfect right through the set before progressing to using a barbell with plates – that way you shouldn’t strain your back. For the bodyweight version of the good morning stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat. Lean forwards until you feel a slight stretch in your hamstrings (but don’t go beyond horizontal), then, as you exhale, reverse the move to stand up straight. To incorporate a resistance band into the move, stand on a large looped band with both feet and bring the other side of the loop over your head so it rests on your shoulders. When you progress to using a light barbell rest it across the back of your shoulders, not your neck. Hold the bar in place with both hands and perform the exercise as in the bodyweight version. Keep a tight grip on the bar, pulling it into the soft muscle of your shoulders as you lean forwards so it doesn’t put pressure on your neck. Whatever version of the good morning you are doing, make sure you avoid craning your neck to look forwards as you lean forwards. Instead, keep a neutral spine by looking forwards as you stand and towards the floor as you lower. Push your hips back to maintain balance and drive them forwards to initiate the force needed to return to standing. Innovative Kompass solutions to help you grow your business. Increase your online visibility and attract B2B clients locally, nationally and internationally from +75M visitors Worldwide. Contact Kompass: Global B2B Online Directory By activity.
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