Table of Contents
- Introduction
- The Anatomy of a Good Morning
- Master the Movement: Step-by-Step Form
- The Role of the Good Morning in Strength History
- Common Mistakes and How to Avoid Them
- The Bruce Lee Controversy
- Good Mornings vs. Romanian Deadlifts (RDLs)
- Variations for Every Fitness Level
- Programming Your Good Mornings
- Why Quality Matters: The BUBS Standard
- Beyond the Gym: Movement for Life
- Conclusion
- FAQ
Introduction
If you have ever stepped into a powerlifting gym or watched Olympic weightlifters train, you might have seen an athlete bowing deeply with a barbell across their shoulders, looking as though they are performing a polite greeting to the floor. This movement is known as the good morning, an exercise that earns its name from its resemblance to a traditional morning bow used in various East Asian cultures. However, despite its friendly name, the good morning has a reputation for being one of the most intimidating movements in the weight room. It is a lift that demands respect, precision, and a deep understanding of human mechanics.
At BUBS Naturals, we are no strangers to movements that require grit and focus. Our foundation is built on the legacy of Glen “BUB” Doherty—a Navy SEAL, adventurer, and a man who lived a life of purpose. Glen’s spirit of pushing boundaries while maintaining a commitment to wellness is exactly why we take a "no-BS" approach to everything we do. Whether it is through our high-quality supplements or our 10% Rule, where we donate a portion of all profits to veteran-focused charities, our goal is to help you perform at your peak and live a life of adventure.
Understanding what are good mornings workout involves more than just bending at the waist. It is a sophisticated hip-hinge movement that acts as a bridge between the squat and the deadlift. When performed correctly, it can transform your posterior chain, turning your hamstrings, glutes, and lower back into a powerhouse of stability and strength. Conversely, when approached with poor form or excessive ego, it can be a recipe for discomfort.
In this article, we are going to break down the mechanics of the good morning, explore why elite athletes swear by it, and help you determine how to integrate it safely into your routine. We will also look at how you can support your recovery and joint health with Collagen Peptides to ensure your body remains as resilient as your spirit. By the end of this guide, you will have a clear blueprint for mastering this movement and leveling up your overall fitness journey.
The Anatomy of a Good Morning
To truly understand the good morning, we have to look under the hood at the muscles being recruited. This is a compound exercise, meaning it involves multiple joints and muscle groups working in tandem. Specifically, the good morning is a posterior chain exercise, focusing on the muscles along the back of your body.
The primary movers in this exercise are the hamstrings and the gluteus maximus. These muscles work isotonically to perform hip extension—the act of bringing your torso back to an upright position. Simultaneously, the erector spinae muscles of the lower back work isometrically. Unlike the glutes and hamstrings, which are lengthening and shortening, the erector spinae must remain rigid to keep the spine in an extended, neutral position while under load. This isometric tension is what makes the good morning such a potent tool for building a "bulletproof" back.
Beyond the primary movers, several stabilizer muscles are at play. Your core must be braced to protect the spine, and your upper back muscles—including the trapezius and rhomboids—work to keep the barbell securely in place. Even the calves and feet are involved in maintaining balance as your center of gravity shifts backward during the hinge.
Because the weight is placed on the shoulders rather than held in the hands (as in a deadlift), the lever arm—the distance between the weight and the pivot point at the hips—is much longer. This increased leverage means that even a relatively light weight can provide a significant stimulus to the muscles. To keep these hard-working muscles and connective tissues supported, many athletes incorporate Collagen Peptides into their daily routine. Collagen is the most abundant protein in the body and is a key component of the tendons and ligaments that support your joints during heavy compound lifts.
Master the Movement: Step-by-Step Form
Mastering the form of the good morning is essential for both safety and effectiveness. It is a lift where "quality over quantity" isn't just a suggestion; it’s a rule. Here is how we recommend approaching the movement to ensure you are getting the most out of every rep.
First, set up a barbell in a rack at roughly the same height you would for a back squat. Step under the bar and place it across your trapezius muscles. You can choose a "high bar" position (higher on the traps) or a "low bar" position (across the rear deltoids). A low bar position actually decreases the distance between the bar and the hips, which can make it easier to handle heavier loads, while a high bar position increases the demand on the spinal extensors.
Once the bar is secure, take a step back and set your feet at shoulder-width distance. Maintain a slight bend in your knees—this is crucial. Keeping the knees completely locked out puts excessive strain on the knee joints and limits the involvement of the glutes. On the flip side, bending the knees too much turns the movement into a squat. The goal is a "soft knee" that allows the hips to move freely.
Begin the descent by hinging at the hips. Imagine there is a rope tied around your waist pulling your hips directly backward. Your chest will naturally begin to face the floor as your torso moves toward a position parallel to the ground. Throughout this entire phase, your spine must remain neutral. Your gaze should be slightly forward or down to keep your neck in alignment.
Stop the descent when your torso is nearly parallel to the floor or when you feel a significant stretch in your hamstrings. If you find your back beginning to round, you have gone too far. From the bottom of the movement, drive your hips forward to return to a standing position, squeezing your glutes at the top.
Preparation is key for a lift this demanding. Before hitting the rack, we often start our day with a cup of coffee mixed with our MCT Oil Creamer. The medium-chain triglycerides provide a clean, sustained source of energy that helps with the mental focus required to maintain perfect form during complex movements like the good morning.
The Role of the Good Morning in Strength History
The good morning is not a new fad; it has deep roots in the history of strength and conditioning. It became a staple in the Westside Barbell method, a legendary powerlifting system developed by Louie Simmons. In this context, the good morning is used as a primary accessory lift to build the "deadlift muscles" without the systemic fatigue that comes from pulling heavy off the floor every day.
Simmons and his athletes found that by strengthening the good morning, they could significantly improve their squat and deadlift totals. It teaches a lifter how to recover from a "bad" squat—those moments where your hips rise faster than your chest and you find yourself leaning forward. If your lower back and hamstrings are strong enough from doing good mornings, you can fight through that position and complete the lift safely.
In the world of Olympic weightlifting, the good morning serves a slightly different but equally important purpose. Coaches use it to train the second phase of the clean and snatch pull. It helps lifters develop the explosive hip extension needed to propel a heavy barbell upward. Some Olympic variations even involve a small jump or a rise onto the toes at the top of the movement to mimic the triple extension of the hips, knees, and ankles.
For these high-intensity training sessions, staying hydrated is paramount. We recommend using Hydrate or Die - Lemon to replenish the electrolytes lost through sweat. When you are performing high-stakes movements like the good morning, even slight dehydration can lead to a loss of focus or muscle cramping, neither of which you want when there is a barbell on your back.
Common Mistakes and How to Avoid Them
Because the good morning involves a long lever arm and places the weight far from the center of gravity, the margin for error is smaller than in many other lifts. One of the most common mistakes is rounding the lower back (spinal flexion). This often happens when a lifter tries to go lower than their current flexibility allows. If your hamstrings are tight, your body will try to compensate by bending at the spine to get the torso lower. To avoid this, only go as low as your hamstrings allow while maintaining a flat back.
Another frequent error is "squatting" the weight. This happens when the knees bend excessively, turning the hip hinge into a vertical movement. Remember, the good morning is a horizontal movement of the hips. Your shins should remain relatively vertical throughout the lift. If you find yourself squatting, focus on "pushing the wall away with your butt."
Ego lifting is perhaps the most dangerous mistake with good mornings. This is not a movement where you should be testing your one-rep max every week. Because of the stress placed on the erector spinae, it is much more effective when performed with moderate weights for higher repetitions, focusing on the mind-muscle connection and the deep stretch in the hamstrings.
To support the metabolic demands of high-repetition training, we often turn to Creatine Monohydrate. Creatine is one of the most researched supplements in the world and is excellent for supporting the ATP-CP energy system, which provides the fuel for short bursts of intense activity. By keeping your muscle cells saturated, you can maintain the power output needed for a productive set of good mornings.
The Bruce Lee Controversy
You cannot discuss the good morning without mentioning the most famous cautionary tale in fitness history: Bruce Lee. In 1970, the martial arts legend suffered a severe back injury while performing good mornings. The story goes that Lee, who was known for his incredible physical condition, performed the exercise with 135 pounds (roughly his own body weight) without a proper warm-up. He felt a "pop" in his lower back, which resulted in a damaged sacral nerve and months of bed rest.
Critics often point to this event as proof that the good morning is "dangerous." However, most modern strength coaches argue that the injury was not the fault of the exercise itself, but rather a lack of preparation and inappropriate loading. Any exercise performed with heavy weight, without a warm-up, and with a potentially compromised position can lead to injury.
The lesson from Bruce Lee's experience isn't to avoid the good morning, but to treat it with the respect it deserves. This means starting with just the bar (or even a PVC pipe) to master the hinge, warming up the posterior chain with lighter movements, and gradually increasing the load over months and years, not days.
Taking a holistic approach to your health can also help mitigate the risks associated with intense training. For example, our Apple Cider Vinegar Gummies are a simple way to support your general wellness and digestion, ensuring your body is functioning optimally so you can focus on your training sessions.
Good Mornings vs. Romanian Deadlifts (RDLs)
At first glance, the good morning and the Romanian deadlift look almost identical. Both involve a hip hinge, both target the hamstrings and glutes, and both require a neutral spine. However, the difference lies in the placement of the load, which fundamentally changes the physics of the movement.
In a Romanian deadlift, you hold the barbell in your hands. The weight hangs directly below your shoulders, closer to your center of mass and your hips. This shorter lever arm allows most people to lift significantly more weight in an RDL than in a good morning. The RDL also places more demand on your grip strength and your lats, which must work to keep the bar close to your shins.
In the good morning, the weight is on your back. This shifts the center of mass higher and further away from the pivot point (the hips). This creates a much larger "moment arm" at the hip and the lower back. Because of this, the good morning is often more effective at targeting the spinal erectors and the upper portion of the hamstrings. It is also a great alternative for those who may have hand or wrist injuries that prevent them from holding a heavy barbell.
We believe in using the right tool for the job. Both movements have a place in a well-rounded program. To keep your recovery on track regardless of which hinge you choose, we recommend a daily serving of Collagen Peptides. Adding this to your post-workout shake or morning coffee supports the structural integrity of your joints, which is essential when you are regularly performing heavy hinge movements.
Variations for Every Fitness Level
One of the great things about the good morning is its versatility. You don't need a 45-pound barbell to reap the benefits. Here are several variations that can help you scale the movement to your specific needs.
Seated Good Mornings
Performed while sitting on a bench with a barbell or dumbbell, this variation almost entirely removes the hamstrings from the equation. This makes it an incredible tool for isolating the lower back and core. It is often used by powerlifters to build the "arch" strength needed for a heavy squat.
Banded Good Mornings
By stepping on a resistance band and looping the other end around your neck, you create a movement where the resistance is lightest at the bottom and heaviest at the top. This is an excellent way for beginners to learn the movement pattern without the risk of a heavy iron bar. It is also a fantastic high-repetition finisher to get a "pump" in the hamstrings.
Dumbbell or Kettlebell Good Mornings
Instead of a bar on your back, you can hold a single dumbbell or kettlebell against your chest (similar to a goblet squat position). This "front-loaded" version acts as a counterweight, making it easier for many people to sit their hips back and find their balance.
Single-Leg Good Mornings
For the advanced trainee, the single-leg version adds a massive stability component. It identifies and fixes bilateral imbalances and forces the core to work overtime to prevent rotation. If you choose this route, start with body weight only—it is much harder than it looks!
Regardless of which variation you choose, consistency is what drives results. To support that consistency, we recommend our Vitamin C supplement. Vitamin C is a critical co-factor in collagen synthesis, helping your body process those Collagen Peptides effectively to support your joints and connective tissues through every variation of your workout.
Programming Your Good Mornings
When it comes to adding good mornings to your routine, we suggest treating them as a "technical" lift. They fit perfectly on a lower-body day or a back-focused day. Because they can be taxing on the nervous system and the lower back, most people find success performing them after their main heavy lift (like squats or deadlifts) but before their isolation work (like leg curls).
A standard starting point is 3 sets of 8 to 12 repetitions. This rep range allows you to use a weight that is challenging but manageable enough to maintain perfect form. As you become more proficient, you can experiment with lower reps and heavier weights, but always keep the "Bruce Lee rule" in mind: never compromise form for the sake of the numbers on the bar.
Before your workout, consider how you are fueling your body. A scoop of MCT Oil Creamer in your pre-workout beverage can provide the sustained energy needed for a focused lifting session. After you’ve finished your sets, don't forget the importance of refueling and rehydrating. Using a Hydrate or Die - Bundle ensures you have both Lemon and Mixed Berry flavors on hand to keep your electrolyte levels balanced, which is vital for muscle function and recovery.
Why Quality Matters: The BUBS Standard
At BUBS Naturals, we believe that the quality of what you put into your body should match the effort you put into your training. Just as you wouldn't use a rusty, bent barbell for your good mornings, you shouldn't settle for supplements filled with fillers and artificial junk. Our Collagen Peptides are NSF for Sport certified, meaning they undergo rigorous third-party testing to ensure they are clean and safe for athletes at every level.
We also believe in the power of simple, effective ingredients. Our "no-BS" approach means we only provide what your body actually needs to perform and recover. This philosophy is a tribute to Glen "BUB" Doherty, who valued efficiency and excellence in all things. Whether he was on a mission or on the side of a mountain, Glen knew that your gear—and your nutrition—could make the difference between success and failure.
By choosing BUBS, you are also contributing to a greater cause. Our 10% Rule is our commitment to giving back. Every time you purchase a tub of collagen or a bag of coffee, you are helping us support the veteran community. It’s wellness with a purpose, and it’s what keeps us motivated to provide the best products possible.
Beyond the Gym: Movement for Life
The strength you build from doing good mornings isn't just for looking good in the gym; it's for life outside of it. The hip hinge is a fundamental human movement. We use it when we pick up a child, when we lean over to garden, or when we lift a heavy box of supplies. By strengthening the posterior chain through exercises like the good morning, we are training our bodies to handle these everyday tasks with ease and safety.
This "functional" strength is what allows us to stay active as we age. It protects our backs from the rigors of daily life and gives us the stability to pursue the adventures we love, whether that’s hiking a new trail, surfing, or just staying active with our families. We see our supplements as the support system for this lifestyle.
For instance, taking Collagen Peptides isn't just about recovering from a workout; it's about maintaining the health of your hair, skin, and nails, and keeping your joints feeling mobile for years to come. When your body feels good, you are more likely to get out there and push your limits.
Conclusion
The good morning is a masterclass in the importance of form, patience, and posterior chain strength. While it may seem daunting at first, breaking down the question of "what are good mornings workout" reveals a movement that is as beneficial as it is historic. From the elite powerlifting platforms of Westside Barbell to the training halls of Olympic lifters, this exercise has proven its worth time and again.
By focusing on a proper hip hinge, maintaining a neutral spine, and choosing the right weight, you can unlock incredible strength in your hamstrings, glutes, and lower back. This strength serves as the foundation for your other lifts and for the movements you perform in your daily life.
Remember that your progress in the gym is only as good as your recovery outside of it. Supporting your body with clean, functional nutrition is the key to longevity. We invite you to see how our Collagen Peptides can support your wellness journey and help you stay resilient through every rep.
Whether you are just starting your fitness journey or you are a seasoned athlete, remember the BUBS way: be bold, stay grounded, and always give back. Let every "good morning" you perform in the gym be a step toward a stronger, more adventurous life.
FAQ
1. Are good mornings bad for your lower back?
When performed with correct form and appropriate weight, good mornings are actually excellent for strengthening the lower back and the entire posterior chain. The "danger" typically comes from rounding the spine under load or using a weight that is too heavy to control. By focusing on a neutral spine and a proper hip hinge, you can use this exercise to build a more resilient back. For extra support in your recovery, consider using Collagen Peptides to help maintain healthy connective tissues.
2. How is a good morning different from a Romanian deadlift?
The main difference is the placement of the weight. In a Romanian deadlift, you hold the bar in your hands, which keeps the weight closer to your center of gravity. In a good morning, the bar is on your back, which creates a much longer lever arm and places more specific demand on the spinal erectors and the upper hamstrings. Both are great exercises, but the good morning is often more challenging for the lower back stabilizers.
3. What weight should I start with for good mornings?
We always recommend starting with a very light weight, such as an empty barbell or even a PVC pipe, until you have mastered the hip hinge movement. Because the lever arm is so long, you do not need much weight to feel the exercise working. Once your form is consistent, you can slowly add weight. If you're looking to support your strength gains, Creatine Monohydrate is a great addition to your routine to help with power and performance.
4. Can I do good mornings if I have tight hamstrings?
Yes, but you must be careful not to force the range of motion. If your hamstrings are tight, you should only lower your torso as far as you can while keeping your back completely flat. Over time, the eccentric (lowering) portion of the good morning can actually help improve your hamstring flexibility. To support your overall joint and muscle health during this process, staying hydrated with Hydrate or Die - Mixed Berry is a smart way to ensure your muscles are functioning at their best.
