The good morning is a weight-lifting exercise that resembles bowing. It is used to strengthen the muscles of the lower back. During the exercise, these muscles work isometrically to keep your spine straight and extended as yourhamstrings and the gluteus maximus work isotonically to extend the hips. In isometric exercise, the muscles are held in a constant static position, working against an immovable force or opposing resistance. Isotonic exercise involves constant tension during a muscular contraction.
Significance
The good morning exercise can develop strength to help a weightlifter recover from a bad squat and improve his deadlift. In professional weightlifting circles, it is common for weightlifters to perform good morning exercises with near-maximum weight amounts. For the average person, the good morning exercise can be used to strengthen the lower back and prevent back injury.
Basics
It's best to do good mornings inside a squat safety rack. Ensure the barbell is properly loaded and at the correct height. Position your body under the barbell, and place your shoulders so the barbell rests on them, just below the neck. Once in position, grab the barbell with both hands, and lift it off the rack by pushing with your legs and straightening your torso at the same time.
Move away from the rack, and stand with your feet shoulder-width apart. Your head must remain up and your back must stay straight throughout the exercise. Bend forward at the waist, inhaling and keeping your back flat, until your torso is parallel with the floor. Raise the barbell by raising your torso. Exhale at the same time.
Equipment
Other equipment can be used in place of a barbell. A sandbag draped over the shoulders is a suitable replacement. Dumbbells and kettlebells can also be used, although they can be awkward; you have to balance the equipment at the top of your upper back and perform the movement without dropping the weight. Other options include weighted clubs or maces set against your back or stretch bands anchored under your feet. Beginners can use an empty bar, a broomstick or their own weight.
Safety
Injury can occur if your back is rounded at any point during the exercise or if too much weight is used. To avoid rounding your back, keep your chin up and focus on a point in front of you at about belt level. As you perform the exercise, your eyes will become level with that spot, ensuring that your chin is up and your head is tilted back.
References
- LIVESTRONG.com: How to Do the Good Morning Exercise
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
Member Comments