Taking A Look At The Good Morning Exercise

The good morning exercise is one exercise that I rarely see clients have in their exercise program.  I am not sure why this is as it can be great for training hamstring, gluteal and lower back strength and endurance.

Typically I will be quite careful when prescribing this exercise for those that have lower back related complaints and may start them on a hip hinging movement pattern to get them to understand what it feels like to eccentrically lengthen the hamstrings.  Many clients have probably never had an exercise that teaches them this movement pattern or feeling unless they are performing Romanian Deadlifts, Rack Pulls, Nordic hamstring curls, Glute Ham Raises or Supine Hip Bridge with a knee extension movement.

My first port of call for adding in an exercise like this is to start on hip hinging movements.  Once they have mastered this movement pattern I will progress them to power band good mornings.  I may also start them on a dowel stick good morning movement pattern to teach them what the movement feels like with a bar across their shoulders.  Once they have mastered this we will progress to a barbell +/- resistance.

For beginners I will start with a higher rep range and less weight.  Due to the load being placed on the back with resistance, we need to be careful with how they perform the movements.  If you have a cambered bar somewhere in the gym, then this is another great way to introduce this movement as the bar and resistance weight will generally sit more inline with their midline.  Below are some great images representing these movements and exercises below.

Hip Hinge







Using the dowel stick is a great way to teach the client how to perform a hip hinge.

Kettlebell Hip Hinge









Adding some resistance using the kettle bell is a great way to progress this exercise.

Powerband Good morning









Using a 41 inch power band, you can train the client to perform a good morning with resistance. Changing the resistance band strength will also regress/progress the exercise.

Good morning with Barbell









The above picture represents a typical good morning exercise.

Good morning with Cambered Bar









The cambered bar allows the weight to sit closer to the persons midline.

If you would like to find out more about how this exercise can be incorporated into your program or would like further advice on your exercise program, please feel free to contact us at Principle Four Osteopathy.

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.