Good mornings are a popular exercise among fitness enthusiasts However there s always been a debate on whether this exercise is good or bad for the back In this article we ll explore the benefits and drawbacks of good mornings and answer the question Are good mornings good for back .
Good mornings are a popular exercise among fitness enthusiasts. However, there's always been a debate on whether this exercise is good or bad for the back. In this article, we'll explore the benefits and drawbacks of good mornings and answer the question, "Are good mornings good for back?"
Table of Contents
- Description
- How to Do Good Mornings
- Step-by-Step Guide to Doing Good Mornings
- Tips for Doing Good Mornings Safely
- Is Good Morning a Good Solution for Back Pain?
- Frequently Asked Questions
- Pros and Cons of Good Mornings
Description
Good mornings are a compound exercise that targets the lower back, glutes, and hamstrings. The exercise requires you to hold a barbell on your shoulders and bend forward at the hip, keeping your back straight. The movement mimics the motion of bowing, hence the name "good morning."
Good mornings are a popular exercise among weightlifters and athletes because they help improve posture, increase hip mobility, and strengthen the lower back, glutes, and hamstrings. However, the exercise can be dangerous if not done correctly.
How to Do Good Mornings
Before we dive into the step-by-step guide, let's talk about the equipment you'll need to do good mornings. You'll need a barbell, weights, and a squat rack to hold the barbell.
Step 1: Set Up the Barbell
Load the bar with weights and place it on the squat rack at a height that's comfortable for you. Stand facing the bar with your feet hip-width apart.
Step 2: Position Yourself Under the Bar
Bend your knees and lower yourself until your shoulders are under the bar. The bar should rest on your upper traps, just below the base of your neck.
Step 3: Grip the Bar
Position your hands on the bar slightly wider than shoulder-width apart. Your palms should be facing forward, and your elbows should be pointing down and out.
Step 4: Lift the Bar
Stand up and lift the bar off the squat rack. Take a step back and position your feet shoulder-width apart with your toes pointing slightly outwards.
Step 5: Do the Good Morning
Bend forward at the hip, keeping your back straight and your core engaged. Lower your torso until it's parallel to the floor, then return to the starting position by extending your hips and standing up straight.
Step-by-Step Guide to Doing Good Mornings
Now that you know the basics of good mornings, let's dive into a step-by-step guide to doing the exercise correctly.
Step 1: Warm Up
Before you start the exercise, it's essential to warm up your muscles properly. Start with some light cardio, such as jogging or jumping jacks, to get your heart rate up. Then, do some dynamic stretches to loosen up your muscles.
Step 2: Set Up the Equipment
Load the bar with weights and place it on the squat rack at a height that's comfortable for you. Stand facing the bar with your feet hip-width apart.
Step 3: Position Yourself Under the Bar
Bend your knees and lower yourself until your shoulders are under the bar. The bar should rest on your upper traps, just below the base of your neck.
Step 4: Grip the Bar
Position your hands on the bar slightly wider than shoulder-width apart. Your palms should be facing forward, and your elbows should be pointing down and out.
Step 5: Lift the Bar
Stand up and lift the bar off the squat rack. Take a step back and position your feet shoulder-width apart with your toes pointing slightly outwards.
Step 6: Do the Good Morning
Bend forward at the hip, keeping your back straight and your core engaged. Lower your torso until it's parallel to the floor, then return to the starting position by extending your hips and standing up straight.
Step 7: Repeat
Do 3-4 sets of 8-10 reps, resting for 1-2 minutes between sets.
Tips for Doing Good Mornings Safely
Good mornings can be dangerous if not done correctly. Here are some tips to help you do the exercise safely:
- Start with a light weight and focus on your form before adding more weight.
- Keep your back straight and your core engaged throughout the exercise.
- Don't go too low if you have lower back problems. Stop when your torso is parallel to the floor.
- Breathe in as you lower your torso and exhale as you stand up.
- Use a spotter if you're lifting heavy weights.
Is Good Morning a Good Solution for Back Pain?
Good mornings can be an effective solution for back pain if done correctly. The exercise helps strengthen the lower back muscles, which can reduce the risk of injury and alleviate pain. However, if you have a pre-existing back condition, such as a herniated disc or sciatica, you should consult a doctor before doing good mornings.
Frequently Asked Questions
Are good mornings bad for your back?
Good mornings can be bad for your back if not done correctly. The exercise can put a lot of stress on the lower back and increase the risk of injury if you don't use proper form.
What muscles do good mornings work?
Good mornings work the lower back, glutes, and hamstrings.
How often should I do good mornings?
You should do good mornings 1-2 times per week, depending on your fitness level and goals.
Pros and Cons of Good Mornings
Pros:
- Strengthen the lower back, glutes, and hamstrings
- Improve posture and hip mobility
- Can alleviate back pain if done correctly
Cons:
- Can be dangerous if not done correctly
- Can put a lot of stress on the lower back
- Not recommended for people with pre-existing back conditions
Overall, good mornings can be a beneficial exercise for strengthening the lower back, glutes, and hamstrings. However, it's important to use proper form and start with a light weight to avoid injury. If you have any concerns or pre-existing conditions, consult a doctor before doing good mornings.
