Good Morning

The good morning puts the barbell on the upper back in the same position as a low-bar squat. With soft knees and a neutral spine, the lifter hinges at the hips, letting the torso travel forward until the hamstrings limit further range of motion — typically around parallel to the floor. The same pattern in reverse returns the lifter to standing.

Because the bar sits on the upper back, the lever arm from bar to hip is long. This means relatively light weights produce substantial stress on the hamstrings, glutes, and lumbar erectors. Loads that feel trivial on the deadlift are often plenty for good mornings. Three to four reps in the range of 5-10 is a reasonable working set.

The movement is used primarily as an accessory for squat and deadlift. Westside-style powerlifters use it to build back strength for competition squats. General lifters use it to address weak hamstrings or glutes that limit their hinge pattern. It is not a primary lift — treat it as supplemental to the main barbell movements.

• Soft knees, not locked and not bent — the knee angle stays constant through the rep
• Push the hips backward, not the torso forward — the movement is a hinge, not a bow
• Brace the core and set the lats before unracking — trunk rigidity is non-negotiable
• Keep the bar over the mid-foot as the torso descends — drifting forward shifts load to the lower back

• Rounding the lower back — any loss of neutral spine under load is a warning sign; cut the weight
• Bending the knees throughout — the good morning becomes a squat variant and loses its hinge specificity
• Going too heavy too fast — the lever arm makes this movement unforgiving of ego loading

• romanian deadlift→
• deadlift→
• hip hinge→