Good morning exercise: technique and health benefits

Inessa Timoshina

fitness trainer

How is the “good morning” exercise useful and how to do it?

“Good morning”, “good morning” or simply bending the body with a barbell on the back are three names for one exercise. It perfectly pumps the buttocks and the back of the thigh. Good Morning is loved by many athletes, such as fitness blogger Katya Usmanova, so it definitely deserves a place in your training plan.

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How is this exercise useful?

The load is aimed at working the gluteus maximus and posterior thigh muscles. But other parts of the body will also be involved in the work, for example, the lower back and abs - they will play the role of stabilizers. This means that the exercise will make it possible to tone them too. Due to the fact that the muscles tense and stretch during Good Morning, the mobility of the hip joints will increase. It can also be an excellent alternative to stretching exercises, such as knee bends. This means that the leg muscles will become more flexible and elastic.

That is, the exercise is aimed not only at creating a rounded shape and volume of the buttocks, but also at creating an elegant silhouette as a whole. In addition, it is very simple to do and quite easy to learn how to do.

Photo: istockphoto.com

Technique:

put the bar on your shoulders, place your hands on it behind, wider than your shoulders;
We place our feet shoulder-width apart, parallel to each other;
lower the body until it is parallel to the floor;
At the same time, we bend our legs slightly, move our pelvis back, and transfer our body weight to our heels;
then we straighten the torso, returning to the starting position.

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Common mistakes and how to solve them

The most common and most dangerous mistake when performing this exercise is rounding the back. It is important to maintain the natural curve of the spine in the lumbar region. Otherwise, this can lead to serious complications, including a back injury or pinching.

To ensure that your classes do not turn into a tragedy, it is important to hone the correct technique. There are special means to achieve this goal. The most effective of them is a rod, which is fixed on the back of the practitioner. A person must touch this rod with three points: the head, the thoracic spine and the sacrum. Such a device will allow you to sense in time if your back begins to round and return it to the correct position.

Photo: istockphoto.com

Video

Exercise “Good morning” or “Good morning” in Smith:

For lovely ladies, barbell technique:

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This article was reviewed by a certified nutritionist who has a bachelor's degree in nutrition and dietetics, D. G. Veremeev. Articles are for informational and educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have about a medical condition.

What is important to know?

The exercise really works well for the buttocks and back of the thigh, but you shouldn’t limit yourself to it only during training. There are plenty of other exercises that pump up your butt and thighs even better than good mornings, such as step-ups. To achieve a truly sculpted and beautiful figure, the best solution would be to mix different lower body exercises with each other, dividing them by day. This way you will give your muscles a varied load and will not make yourself bored during training.

Contraindications

Despite all the benefits, bending over with a barbell on your shoulders has a reputation as a traumatic exercise. However, this is the difference between almost all exercises performed with weights. If we highlight the main causes of injuries during strength training, there are only two of them:

Too much weight, not suitable for the athlete.
Violation of technology.

Improperly performing bends with a barbell on your shoulders does create a risk of injury. The lumbar spine may be affected first.

To minimize the risks during training, an athlete needs to honestly assess his physical fitness before performing an exercise.

If you have problems with your back (in particular, with the lower back), it is better to refrain from bending over with a barbell on your shoulders. Any chronic pain in the lumbar region will only get worse under stress.
In terms of difficulty, barbell bending is a fairly advanced workout that requires an understanding of body mechanics and muscle control. Therefore, start with light weights and gradually increase the load.
Another important contraindication is a weak core. The exercise does not pump up the torso, but strong core muscles are necessary to keep the back straight.

Despite the name “good morning”, it is not recommended to perform the exercise during your morning workout. After sleep, our hydrophilic intervertebral cartilage fills with water. They are like liquid balloons ready to burst. The discs support your body weight and gradually compress throughout the day. But if you immediately load them with a barbell, the pressure may be excessive and there is a risk of injury. Therefore, perform the “good morning” exercise at least 2-3 hours after sleep, because your health is in your hands.

Exercise 3. Make the sentences negative.

You have been writing a report since morning.
We have been working in the garden for three hours.
I have been typing letters since ten o'clock.
Tom has been running for twenty minutes.
A cat has been sitting in the tree for an hour.
Jane has been studying English for two years.
They have been building this house for more than a year.
My parents have been traveling for a week.
I have been having a lesson for fifteen minutes now.
They have been walking since afternoon.

Answers: 1.You haven't been writing a report since morning. 2. We haven't been working in the garden for three hours. 3.I haven't been typing letters since ten o'clock. 4.Tom hasn't been running for twenty minutes. 5.A cat hasn't been sitting in the tree for an hour. 6. Jane hasn't been studying English for two years. 7. They haven't been building this house for more than a year. 8. My parents haven't been traveling for a week. 9. I haven't been having a lesson for fifteen minutes now. 10. They haven't been walking since afternoon.

What is the difference between a stiff legged deadlift and a Romanian deadlift?

When deadlifting, you need to bend your knees as little as possible. The depth of the bend depends on how well your hamstrings are stretched and your back is strong. In the Romanian deadlift, it is possible to bend your knees, but this does not mean that you need to squat.
In the deadlift, in addition to the hamstrings, the back muscles work, because when straight-legged, the core strength is used. In the Romanian deadlift, the back is not involved in lifting and lowering the barbell, the arms simply hold the weight.
The deadlift has a longer range of motion than the Romanian deadlift.
The Deadlift has a difficulty level of 3, and the Romanian Deadlift has a difficulty level of 5. That should say a lot.

Exercise 8. Make up sentences using the Present Perfect Continuous Tense.

What/she/to read/since ten o'clock?
Where/we/to drive/ so long?
Den/not to ride/his motor-bike/since three o'clock.
Dolly and Carol/to plant/flowers in the greenhouse for about an hour.
How long/Brian/to learn/English?
Linda/to prepare/for her test/since eight o'clock?
Whom/you/to talk with/for fifty minutes?
Where/they/to play/tennis/since afternoon?
The baby/to sleep/for three hours now.
We/ not to climb/this mountain/for an hour.

Answers: 1. What has she been reading since ten o'clock? 2. Where have we been driving so long? 3. Den hasn't been riding his motor-bike since three o'clock. 4. Dolly and Carol have been planting flowers in the greenhouse for about an hour. 5. How long has Brian been learning English? 6. Has Linda been preparing for her test since eight o'clock? 7. Whom have you been talking with for fifty minutes? 8. Where have they been playing tennis since afternoon? 9. The baby has been sleeping for three hours now. 10. We haven't been climbing this mountain for an hour.

Exercise 5. Make the sentences interrogative.

He has been boating for four hours.
We have been skating since eleven o'clock.
Lucy has been learning this poem for twenty minutes.
You have been writing this article since afternoon.
My parents have been working in the hospital for thirteen years.
The music has been playing for three hours.
We have been speaking since five o'clock.
Beth has been taking a bath for thirty-five minutes.
They have been preparing for the test for two days.
The baby has been crying for half an hour.

Answers: 1. Has he been boating for four hours? 2.Have we been skating since eleven o'clock? 3.Has Lucy been learning this poem for twenty minutes? 4. Have you been writing this article since afternoon? 5.Have my parents been working in the hospital for thirteen years? 6. Has the music been playing for three hours? 7. Have we been speaking since five o'clock? 8. Has Beth been taking a bath for thirty-five minutes? 9. Have they been preparing for the test for two days? 10. Has the baby been crying for half an hour?