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One really underestimated and rarely performed exercise in the gym, is the so called “ good morning”. Unfortunately just like deadlifts and squats, the “good morning” also has a bad name. Interesting! All UNIQUE exercises and absolutely essential exercises that ensure the good health of a person, are being denied and claimed as dangerous! No wonder that most people spend their time in the gym, sitting on different, weird machines and no wonder that so many people have a bad posture, lower back pain and so on.

One of the best exercises, which you could perform in order to strengthen your posterior chain is good mornings. Unfortunately people rarely take the time to learn the proper way to do the exercise and usually their first try to perform it, ends up with a sharp lower back pain. That’s how myths about the danger of the exercise start!

Well, I want to tell you that there aren’t many exercises, which could contribute so much to you getting rid of lower back pain, as good mornings could! That’s right! Not harm you, but actually help you!

Besides that it will help you shape nice, strong hamstrings, get your butt tighter and strengthen your lower back muscles,GM is a great exercise that could help you increase the pounds on the deadlift if you are in a plateau!

How to perform it?

When you perform it, you could o it with a wider or narrower stance. This respectively changes the loading. When you do it with a wider stance you get more tension on your hamstrings and glutes!

Personally I perform it with a stance about shoulder width apart or a little narrower!

The weight should be on your heels, as with every other exercise!

The bar should be placed on your back, as when you perform squats. Keep your body tight, activate your lats, so you will carry the load on your back muscles and not on your spine!

When you place the bar on your back, imagine that behind you there is a wall and you need a couple more inches to reach it with your butt. Then take your hips back, so you can try and touch the wall. Be careful to do it with the hips, and not bent over from your upper body!

The load, should be felt on your hamstrings and glutes. You will feel them stretch!

You shouldn’t feel bending in your lower back! It would be wrong to bent forward! This will really hurt your back!

Imagine the wall and try to take your hips back, as if you are trying to reach back to it!

GM resembles swings and deadlifts, the difference is in the loading vector and the ROM.

Reach back withyour hips and butt, while you feel full extension of your hamstrings and glutes!

By pushing back, your upper body will lean forward! This is ok. But keep in mind it will LEAN not BEND!  The leaning will come from pushing your hips back, not from a bend in your lower back!

After that contract your glutes in order to get back . Your glutes should contract! As when you perform a swing, you should lock the hips to get back in the initial position! Here I want to emphasize again, that getting back, shouldn’t be done by lifting the weight with your back, but by using your glutes!

And as I think it is lame to explain an exercise with words, check out this video!

I just want to add, that when you learn the proper GM technique, this will save you a lot of injuries in your everyday life, because you will learn how to lean, without bending and without hurting your lower back!

Keep in mind that if you are a beginner, you better focus on mastering the swing and the deadlift. Just when you are good at the hinge movement, add the good morning exercise! 🙂

P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

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Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!