Can be performed with household items or bodyweight
💡 Pro tip: Start with bodyweight to master the hip hinge pattern before adding load
Barbell on upper back, squat rack for loading
Safety: Keep back neutral, avoid rounding spine, start with light weight
Good Mornings are a powerlifting staple for building bulletproof spinal erectors and posterior chain strength that directly transfers to squat and deadlift lockout. This exercise teaches proper hip hinge mechanics under load while strengthening the exact musculature needed to maintain spinal rigidity during heavy compound lifts.
Regressions for building up strength
No external load to learn movement pattern
Similar hinge with hands holding weight
Targets posterior chain with less technical demand
Progressions for advanced athletes
Increased load challenges posterior chain
Unilateral variation increases stability demand
Standing on platform increases range of motion
When you can perform 12 reps with perfect form and neutral spine for 3 sets without lower back discomfort