Step 1: Set-up under the bar, putting the bar lower on your back than a squat but still keeping it on your upper back. Unrack the weight and to get set up, take a wide stance, with your feet outside shoulder-width apart with your knees slightly bent. If this is not comfortable, you can widen your stance. Also keep your chest up as much as possible. This is the starting position.
Step 2: Keeping very tight, arch your back and pull your shoulder blades together. Your core should also remain tight. Slowly bend forward at the waist, pushing your hips back, until your torso is slightly above parallel with the floor. Continue to keep your back arched and your head and chest up
Step 3: After pausing for a split-second, raise your torso, reversing the movement to the starting position. Continue to keep your hips pushed back and your back arched – with your chest up – while you complete the motion to the starting position.
Step 4: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and rack the weights. Heavier weight can be added in between sets.
Benefits:
Good Mornings are a premier exercise for building up muscles and strengthening your lower back, hamstrings and glutes.
This exercise is a tremendous one for strengthening your posterior chain, which is necessary when wanting to improve on powerlifting movements like the squat or deadlift.
When this movement is done properly, it can work everything from your traps to your calves and every muscle in between. This can be used as a primary movement on max effort or lower body days, or it can also be used as a supplementary exercise after squatting or deadlifting.
Remember to push your hips and glutes back throughout the movement, keeping your chest up and looking straight ahead.
Step 1:Grab a rope and sit on the floor with your knees bent and the rope between your legs. One arm will be higher than the other on the rope. Step 2:Grasping the rope tightly with your palms facing each other, pull up with one hand, bending your elbows and moving up the rope. Keep your legs bent while doing the movement and also keep your...
Step 1: Stand facing the machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back straight...
Step 1: Attach the Single Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Single Handle attachment tightly with one hand and with your palm facing forward. Your thumbs should be...
Step 1: Attach the Rope attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Rope attachment tightly with your palms facing forward.. Your thumbs should be wrapped around the rope, while...
Step 1: Attach the V-Bar Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the V-Bar Handle attachment tightly with your palms facing each other.. Your thumbs should be wrapped around...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing you. For an underhand grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a narrow grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: After setting dumbbell near a flat bench, kneel over the side of the bench of placing your knee and hand of supporting arm on the bench. Your other leg should be positioned behind you for leverage. Step 2: Grasp the dumbbell firmly, wrapping your thumb around the dumbbell and your palm facing the bench. The leg that is not on the...
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