How to do the Good morning in bodybuilding?

Video to come

The good morning is a very effective exercise in bodybuilding because it solicits the muscles in depth. Rather technical, this exercise is to be reserved for experienced practitioners, or supervised by professionals, at the risk of injury.

Which muscles are working during the good morning?

The good morning at the bar works the entire hip joint. At the muscular level, it is mainly the hamstrings as well as the large buttocks which will work. To a lesser extent, the lumbar vertebrae are also recruited, as well as the calves.

How do I perform the exercise properly?

To perform a clean and efficient good morning, safely, you must first get into position with the bar on your shoulders. The feet are at shoulder width, and the knees are slightly bent. Be careful never to fully extend the knees, in order to avoid a nasty tear in the hamstrings.
Then, simply bend your torso to 90 degrees and keep the bar on your shoulders, then straighten up to the initial position.

Throughout the exercise, keep your back straight to protect your spine. It is even preferable to have a slightly arched back rather than a round back, at the risk of injuring yourself. The head also accompanies the movement by being constantly in the prolongation of the column.
Remember to lift the weight with your hamstrings and glutes, not your lumbar. You should feel the muscles in the back of your thighs contract as you perform the move.

Some tips for success

1. Above all, before starting, it is essential to train with small chargesThis is to familiarize oneself with the exercise and thus limit the risk of injury.
2. Once the position and the movement are acquired, it will be time to increase the weights on the bar, in a progressive way.
3. Remember to focus on the breath. The exhalation is when you bend forward, and the inhalation when you straighten up.

What is the variation for the good morning?

• If the good morning seems for the moment out of reach, it is possible to carry out the deadlift with stretched legs. It is in fact the same exercise, there is only the position of the bar which changes. Instead of being on the shoulders, place it in front of you, arms stretched. The movement of bust remains identical. This exercise is much simpler and less dangerous.