AKA Bend overs
The good morning is an excellent exercise to strengthen the back for weightlifting, and will also strengthen the glutes and hamstrings well.
Place a barbell behind your neck as you would for a back squat, placeyour feet between your pulling position and squat position, and set your back tightly in a complete arch, locking it in position with tight abs. Allowing your knees to unlock and bend only very slightly, hinge at the hip, maintaining the back arch, bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften or your knees bend any more, and return to standing.
The good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position.
The good morning primarily strengthens the isometric position of the back arch used in the snatch, clean, squat and related exercises to improve the lifter’s stability, power transfer and safety. Secondarily, it strengthens the glutes and hamstrings, and can improve hip extensor flexibility.
Sets of 3-6 reps are most common, but can be taken up as high as 10 reps. Weights can usually be 20-40% of the lifter’s best back squat.
The good morning can be performed with a number of minor variations. It can be done with completely straight knees (more hamstring involvement), a wide stance (more hamstring and adductor), a narrow stance (more glute), with more bend in the knees (more weight and more focus on the back, less emphasis on the hamstrings), and seated.