Watch the video below to see a demonstration of proper form and technique for the good mornings exercise. You can also check out some more lower back exercise videos or find exercises for other muscle groups.
Instructions for Good Mornings
To perform a set of good mornings:
Stand beneath a racked barbell with your feet shoulder width apart,
knees slightly bent and the bar resting at the top of your back. Grip the barbell with a pronated grip at
whatever is a comfortable width. Gripping the barbell tightly, drive into the ground to stand upright with
the barbell. Step back into the cage or into the middle of the lifting platform. Your trunk should be in a
neutral position at all times.
Eccentric (Lowering) Motion
Maintain the alignment of your trunk as you push your
hips back, keeping your legs straight, until your torso is almost parallel to the ground. Continue to grip
the bar tightly during the entire movement.
Pause at the bottom position for a 2 sec count while maintining
whole body tension and the alignment of your trunk.
Concentric (Upward) Motion
Drive into the ground with your feet to bring your hips
forward until they are over your feet. Your trunk should move as a unit; your shoulders will come back
over your feet as your hips come forward. Remember to continue gripping the bar and breathe normally
throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of good mornings repetitions before re-racking the barbell.
This completes one set of good mornings.