Good Mornings

In a motion somewhat similar to that of stiff-legged deadlifts, good mornings are effective for working the hamstrings. Begin by standing upright while resting a barbell on the upper back and/or shoulders. With the feet positioned about shoulder width apart, bend forward at the waist while keeping the back straight (or slightly arched for support).




Bend forward only as far as you are comfortably able to, then return to the starting position carefully.

Tips

* This exercise develops the hamstrings, gluteal muscles, as well as the lower back and spinal muscles. When the core is contracted to avoid rounding the back, the abdominal muscles also contribute to the movement.
* This exercise can either be performed by keeping the legs straight throughout the range of motion or by bending the knees while lowering the chest forward. When the legs are held straight, it is mainly the hamstrings that will be worked. On the other hand, much the effort will be shifted to the gluteal and lower back muscles when the exercise is performed with bent knees. It is usually a person's flexibility (or lack thereof) that will determine how he is able to execute the movement. Of course, flexibility can always be improved over time by consistently performing stretching exercises for the lower body, however.
* Avoid using overly heavy weights during this exercise. Doing so will put extreme amounts of pressure on the spine and is simply not worth the risk. Instead, work with moderate weights and concentrate on feeling the movement.
* This movement develops many of the essential muscles used during deadlifts or squats and is therefore useful in preventing injuries during such intense exercises.


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