Rise and Shine with the Good Morning Exercise: Your New Favorite Warm-Up

Looking for a move that not only wakes you up but also gets your muscles firing? Enter the Good Morning exercise—a cleverly named movement that mimics the action of rising from bed. This exercise doesn’t just start your day off right; it awakens nearly every muscle along your posterior chain, targeting the hamstrings, glutes, spinal erectors, and transverse abdominals. According to fitness experts, including Harris Murrieta, a Certified Strength and Conditioning Specialist (CSCS), this exercise is a fantastic addition to your warm-up routine.

The Experts’ Take

Meet the Trainers:

• Harris Murrieta, CSCS: A coach at the personal training platform Ladder and Director of Recovery at Performix House in New York City.
• Claudette Sariya, CPT: A personal trainer and founder of Year of You Fitness and co-founder of Asian Women Stay Running. She’s also a member of the Women’s and Men’s Health Strength in Diversity initiative.

These experts emphasize that Good Mornings should hold a special spot in your warm-up routine, especially before lower body workouts.

How to Perform the Good Morning Exercise with Proper Form

Want to make sure you’re doing it correctly? Follow these simple steps:

1. Stand Tall: Feet shoulder-width apart.
2. Weight Placement: Hold a pair of dumbbells in each hand and rack them at the base of your neck, resting them on your shoulder blades.
3. Hinge at the Hips: Keep a soft bend in your knees, engage your glutes, and hinge at your hips while maintaining a flat back.
4. Lower Your Body: Aim to lower yourself so your chest is parallel to the ground.
5. Return to Standing: Drive your feet firmly into the floor, brace your core, and reverse the movement by pushing your hips forward to stand tall.

Form Tips: Always ensure your hips are going back, not down, as you lower your torso. Maintain a straight spine throughout the movement—rounding or overarching your back can lead to injury. Remember to keep your gaze forward, keeping your head in line with your spine.

Benefits of Good Mornings

Incorporating Good Mornings into your routine is about more than just waking up your muscles. Here are some benefits:

• Comprehensive Target: They focus on your entire posterior chain, giving extra love to your hamstrings, lower back, and core.
• Stability Contribution: This exercise relies heavily on your back and neck for stability, bolstering spinal health.
• Efficiency in Movement: Good Mornings are not just gym moves; they also help you with everyday tasks—like picking up groceries or tying your shoelaces—by mimicking functional movements.

According to Claudette Sariya, they are akin to a mini-deadlift, allowing you to engage upper and mid-back muscles effectively.

Incorporating Good Mornings into Your Workout: A Game Plan

To reap the full benefits of Good Mornings, adding them as a warm-up exercise at the start of your workout is crucial. Why? Because these movements require significant muscle engagement, making them ideal for preparing your body for heavier lifts.

Adding Weight: Although seemingly straightforward, Good Mornings can be complex and require proper attention to form. Start with a light weight—considering anywhere from 5 to 10 pounds—to avoid strain and focus on perfecting your technique. Aim for three sets of 10 to 15 reps for optimal results.

Note: If you have any neck issues, stick with lighter weights to prevent straining your cervical spine.

Remember, Progress Takes Time

Once you’ve built up a solid foundation, gradually increasing the weight is an option. However, keep in mind that Good Mornings should serve as more of a maintenance move rather than a heavy lift. Rest assured, even with minimal weight, you’ll still feel that burn!

By adding Good Mornings into your fitness routine, you’re not just preparing for a workout; you’re preparing for life! From running to jumping and even everyday tasks, this move empowers you to conquer the day with strength and vitality.