The Good Morning: Gym Shorts (How To)

New to the good morning or looking for a quick technique tutorial? Learn good morning correct form in one short video.

The good morning exercise trains the posterior chain (hamstrings, glutes, spinal erectors) similar to the deadlift. The main difference, however, is the bar sits on the back, like a squat, as opposed to being held in the hands, like deadlifts.

To mimic a deadlift-like movement and train the posterior chain, the knees do not move forward. This severely limits the contributions of the quadriceps muscles, which extend the knees. Instead, the hips are sent back, the back remains flat, and the lifter hinges as far as they can. The lifter likely does not quite hit the back being parallel to the ground.

The good morning falls into that broad category of "hip hinge" exercises, which include the deadlift and deadlift variations, but also movements like cleans and kettlebell swings.

Try to maintain midfoot balance during this movement, but it may be difficult to do this during the good morning.

We tend to program these for more advanced lifters looking for low back and posterior chain accessory work. Compared to deadlifts and deadlift variations such as the stiff leg deadlift or Romanian deadlift, these are done with significantly less weight.

Perform good mornings for higher repetition sets for fewer sets, so typically 2-4 sets of 8-12 reps.

Do these near the end of the workout, after the bigger barbell movements have been performed, and they can be performed in a circuit or in a superset with other exercises.

If you’re an advanced athlete looking to add more volume to your low back and posterior chain without the high intensities and stress of the deadlift and deadlift supplemental, add the good morning to your routine.



Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:
Use low bar squat track position
Thumbs over
Wrists straight
High bar position alternative if can't get into low bar
Unrack bar with big held breath, proud chest
Unlock knees (slight bend)
Shoulder width stance (squat stance)
Send hips back
Knees do not move forward
Keep flat back
Hinge as far as possible without knee movement or back rounding
Gaze down and forward

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SLDL versus RDL: https://barbell-logic.com/romanian-vs-stiff-leg-deadlift/
Lifting with low back pain: https://barbell-logic.com/lifting-with-back-pain/ --------------

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Видео The Good Morning: Gym Shorts (How To) канала Barbell Logic