Jump to page: Results 1 to 10 of 23 Thread: Single Leg Good Morning Jumps. What It Does: Works your stabilizing muscles.Lowering on one leg requires serious control and stability, so you’ll build lower body strength. This creates a more dorsiflexed ankle position which produces greater stretch to the glutes and hamstrings. The single-leg barbell good morning builds balance in the legs while also developing strength through the core and lower body. Improves posture via increased upper back and lat activation. Read more about the front curled squat and variations here. I call it a single-leg deadlift because it closely resembles a conventional deadlift done on one leg, but technically it's more like a single-leg deadlift/squat hybrid. Stiff Leg Deadlift vs. Good Mornings Originally Posted by stellarsteve. A Good Morning is typically done with a straight back but a rounded back Good Morning is an acceptable variation. Push your chest out, your hips back and lean forward. Step 2: Place your right leg on the box or BOSU ball and your left leg behind you on the flat bench. Increases glute and hamstring strength. BANA 2:1 Eccentric Overload variations here, Stop Doing Sissy Squats: 12 Superior Alternatives, 25 Best Functional Presses for Athletes & Bodybuilders, 25 Rotational Exercises for Athletic Performance, Stop Neglecting Your Abductor and Adductor Muscles, Overcoming Isometrics for Strength, Size, & Performance, Eyes-Closed Training for Strength, Performance, & Function, 30 Loaded Carry Drills For Strength, Size, & Performance, 25 Tips to Maximize Your Bodyweight and Home Workouts, Pullups & Pulldowns: The Right & Wrong Way, The Truth About Yoga, Flexibility, & Mobility Training, Bodyweight Eccentric Overload For Strength, Size, & Power, Stretching & Flexibility Training: A Better Alternative, Build A Massive Back With This Seated Row Technique, Massive Chest Growth With Anti-Fly Chest Presses, Functional Arm Training for Size & Performance, Oblique Slings: The Secret to Athletic Performance & Strength, Why Everyone Can & Should Squat the Same: 101 Truths, Offset Loading for Strength, Size, & Performance, The Best Landmine Exercises You've Never Done, Goblet Squats & Front Racked Squats Made Better, 7 Eccentric Landmine Methods For Strength, Size, & Muscle Function, The Best Posture & Back Exercise You’re Not Doing, The Easiest Foot and Ankle Fix: Bridge the Gap, Master Your Hip Function with The Copenhagen Plank, The Ultimate New Year's Resolution Checklist. Watch the latest and most popular single-leg-goodmorning videos. Just be prepared for a serious burn in your glutes and hamstrings not to mention your core and abs. In other words it teaches you to stay tight from head to toe thereby increasing neural drive and recruitment to the working extremities. With this in mind using accommodating resistance such as bands and chains is an excellent method for producing constant tension throughout the motion while also de-loading the bottom position as demonstrated here by MLB athlete Austin Meadows. This is particularly true of the barbell variations in which case the lifter will need to squeeze the daylights out of the upper back and lats while also bracing the core. When performed in a single leg fashion as shown here by my awesome client Leslie Petch the glutes and hamstrings as well as the core get absolutely torched. With that said the good morning is one of the best posture exercises in existence. How to do Goblet Single-Leg Squat: Step 1: Take a dumbbell and hold it with both hands long ways under your chin. In either case, the no-hands good morning will expose and correct these issues along with any other form aberration as the level of precision required to nail these is through the roof. Keep your back flat during the exercise to avoid injury. Take 3 … Extra-Range Side-Lying Hip Raise. Lastly, focus on using the eccentric isometric protocol to optimize your body mechanics as shown in the 20 variations below. 03-12-2012, 05:05 PM #8. thomasDB. Simply click the Run button at the bottom of your browser. The single-leg deadlift (SLDL) has so many benefits that it should be in everyone’s training arsenal. Alphavoice has all of the trending single-leg-goodmorning videos in one place Get 50$ off Bodyweight Training Redefine…, NFL athlete & GSP sponsored pro Bryce Jones demonstrating 1 of the 129 exercise from my BODYWEIGHT TRAINING REDEFIN…, Read more about mastering your body mechanics in Dr. Seedman's new Book, The Best Zercher Squats You’ve Never Done, Trap Bar Pull-Ups for Mass, Strength, & Function, Advanced Human Performance, 560 Old Peachtree Road Northwest, Suwanee, GA, 30024. It's all about the mechanics. Instead, focus on hinging at the hip and shifting your weight backwards during the movement. Good Morning. I've only been using this exercise for a few months, but it's quickly become one of my favorite single-leg variations. Read more about the makeshift safety bar setup here. Want to crush your glutes and hips unilaterally with a safe and effective hip hinge that also has phenomenal transfer to athletic performance? As an added bonus it’s also quite shoulder friendly. Want to annihilate your posterior chain (glutes & hamstrings)? Straight leg versus bent leg mechanics: The good morning is NOT meant to be done with straight legs. Peter McAvan . The Rear-Foot-Elevated Split Squat develops single-leg strength and is an effective exercise to continue challenging yourself if your gym doesn't have heavy dumbbells. The unilateral variation as shown here by NFL quarterback Taylor Heinicke is another brutal glute exercise that feels quite natural and safe on the spine. Enhanced-Eccentric Barbell Single-Leg Hip Thrust. Single Leg Goblet Good Morning. The single leg Romanian deadlift is a great exercise to strengthen these muscles as they are heavily relied upon for maintaining balance during this particular movement. Only go as low as you can without your lower back rounding. If you have trouble feeling your posterior chain work, this one will do the trick. Male ♂ Peter’s Training Log . The Bulgarian goblet good morning as shown here by my awesome client Leslie Petch is one of the more deceptively challenging yet effective posterior chain exercises that simultaneously improves hip mobility and lower body stability. Read more about the no-hands barbell squat here. However, if it’s performed incorrectly it can also be quite injurious to the spine. This is an incredibly challenging version of the Good Morning where you're only on a single leg. The key is to start off light and perform the good morning with proper mechanics particularly while using eccentric isometrics as this helps the athlete dial in their form. Similar to many front loaded good mornings the landmine variation is also likely to tax the upper body and core to the point that these muscles may fatigue before the posterior chain. Here's my awesome 125 lb Figure Competitor Leslie Petch doing 80 lb renegade rows…, Blast Your Biceps with this Inverted Bodyweight Bicep Curl on Foam Roller. Front Squat. As an added bonus these are a brutal grip, forearm, and shoulder stabilizer exercise as the upper body will be working overtime to keep the kettlebells from collapsing. Good mornings are one of the most effective posterior chain exercises when performed correctly as the amount of activation and tension throughout the glutes and hamstrings is unusually high. Read more about the hanging band technique here. Regardless of the variation you perform, your upper back and lats will need to be working overtime to maintain a neutral flat back position. Here's how it would work using a single-leg deadlift as an example of a posterior chain eccentric: Begin at the top position of your deadlift with a barbell loaded with 100-120% of your single-leg concentric 1RM. Read more about the single leg hip hinge here.. Because the barbell is loaded above the center of mass and the torso is bent over as a result of hinging at the hips this creates a very biomechanically disadvantageous position. Similar to barbell back squats, many lifters struggle with shoulder mobility as the back loaded position can place significant strain on the glenohumeral joint. In fact, once you master your stability and balance you may find you end up using similar weights with the unilateral version as you would the bilateral due to the counterbalancing effect of the back leg. Before we get into my 20 favorite good morning variations, let’s highlight 4 benefits of this oftentimes undervalued exercise. However it tends to isolate the hamstrings and erector muscles of the back more so. Feet-Elevated Inverted Row. Learning proper goblet split squat form is easy with the step by step goblet split squat instructions, goblet split squat tips, and the instructional goblet split squat technique video on this page. By combining the single arm band resisted kettlebell RDL with a single arm front curled good morning provides the best of both worlds as shown here by my awesome client Eric McIntyre. Unfortunately it often gets a bad rap as many folks have injured themselves on this old-school bodybuilding classic exercise. You’ll also notice how Ben is bending his knees slightly more than what is optimal (as it deloads the posterior chain) which is something we’ve recently corrected. These also place the shoulders in a more neutral and less crowded position than the goblet variation making it easier to lock the shoulders and upper back into their appropriate position. Your community and guide to relationship advice, the latest in celebrity news, culture, style, travel, home, finances, shopping deals, career and more. up with 2, down with 1) is one of my favorite eccentric overload methods. In contrast the high bar position involves a position where the load is farther from the center of mass. Place the bar on your upper back rather than straight onto your neck for more comfortable positioning. Increases squat and deadlift strength. Feb 17, 2012 - This week I want to highlight the Single Leg Good Morning. 1. Focus on finding the natural stopping position which will be at approximately 90 degrees (slightly above parallel). To learn more about implementing unique movements such as these and all the hundreds of other exercises I post into your training routine, check out my daily workouts TRAINING REDEFINED. The safety bar or makeshift safety bar protocol (using straps) demonstrated by NFL athlete Lawrence Virgil is a great remedy for that. A straight leg good morning places unnecessary stress on the lumber spine and does not adequately train the hinge pattern. Case in point, the goblet squat. Goblet Parallel Box Squat. In fact the balance and stability required on these is substantially greater than other free weight good morning variations. Goblet Squat . Thread Tools. Read more about the makeshift safety bar setup here. This is something we corrected in subsequent sets. Over the past several years it’s gained quite a bit of popularity particularly for exercises such as deadlifts, squats, presses, and hip hinge variations. This might be the single most challenging good morning variation there is. Essentially it comes down to proper execution and optimal body mechanics just as it does for any other movement. Place a barbell across your upper back and pull the bar down while squeezing your shoulder blades together for stability. Just be warned, it doesn’t take a significant amount of weight to feel these as even 20 pound dumbbells will provide an intense stimulus for most athletes. I’m very open to trying new exercises, but I’ve literally never done a heavy bilateral Good Morning, and I have no intention of ever doing so. Still, all I see are barbell squats and front squats, often with hips shooting up early, poor depth and varus/valgus issues at the knee. Lower your torso towards the ground as your rear leg trails behind you to help with balance. Learn how to do the good morning exercise with proper form. The unpredictable oscillations and perturbations produce increased muscle activation, motor unit recruitment, proprioception, and intramuscular tension all of which help the lifter take their mechanics and muscular development to the next level. Stand on one leg with your knee slightly bent. Read more about the single leg hip hinge here. The bottoms up good-morning is an incredible hip hinge variation. Stand with your feet positioned just a tad wider than your shoulders. The degree of core activation is unusually high with these so be prepared to brace your abs and whole body throughout the set. However it's also a position that really engages not only the entire posterior chain of the lower body but creates extreme activation of all the spinal and shoulder extensors. Extra-Range Side-Lying Hip Abduction. As you can see in the video below, it's slightly more knee dominant than a conventional deadlift, but slightly more hip dominant than a one-leg squat. Due to the position of the weight, the exercise also strengthens the shoulders and core while improving posture and hip … The single leg goodmorning is a single leg exercise for your lower back, hamstrings, and glutes. Recommend keeping the feet relatively straight to maintain proper hip and lower limb alignment. When it doubt it’s better to have a bit more knee bend than not enough. 2. Essentially it allows you to overload the body with intense axial loading while also using the front curled protocol to ensure the core is tight and braced throughout. The single-leg deadlift is one of those skills, and it is not only the one that is my favorite, but the one I believe is most often underutilized. 4. When performed properly it builds phenomenal back strength, improves postural alignment, and teaches the individual how to engage their hips all of which can improve low back health tremendously. By performing these in a single leg fashion as shown here by Ben Lai you reap the benefits associated with bottoms up loading while also ensuring substantial unilateral overload to each hip. The landmine is one of the most versatile training tools in existence. The single leg morning is one of the most brutal hip hinge movements in existence as the level of tension to the glutes, hamstrings, and lower body stabilizers is difficult to replicate with any other movement. GMA is your source for useful news and inspiration on how to live your best life. Given my history or back issues, I just can’t justify it in my mind. Despite being a natural movement squatting with sound technique has somehow become a lost art. In fact you're at a greater risk for injuring your back with light weight and poor form than you are with heavy weight and strict technique. The split stance position combined with the anterior loading also makes it quite low back friendly. MAD9692. The elevated back leg also acts as a counterweight helping reduce anterior shearing forces and torque on the spine. The goblet squat is a lower-body exercise that increases strength throughout the legs. Rather than squatting down by bending the knees and hips at the same rate, the lifter will simply hinge over at the hips while maintaining a soft knee position throughout. Other benefits of the dumbbell goblet squat include: Teaching good squat form. The single leg good morning is a good morning variation and an exercise used to target the muscles of the entire posterior chain.. The Value of the Single-leg Deadlift. Remove one foot from the floor and lower the weight to the ground using only one leg. If done correctly, you will feel a good burn in your foot and ankle, meaning you’re using the right muscles! Pause, and then reverse the movement, returning to the starting position. You're almost there - please check your email inbox to confirm your subscription. Be ready to brace every muscle fiber in your being on these as the level of intensity is through the roof. Read more about eccentric isometrics in my book MOVEMENT REDEFINED. Learn how to correctly do Single-leg Barbell Good Morning to target Hamstrings, Glutes, Spinal Erectors with easy step-by-step expert video instruction. It is known as a good morning because of the movement in the erector spinae which resembles the rise out of bed to stretch. Here I have NFL athletes Julian Williams and Marquell Beckwith demonstrating it with and eccentric isometric protocol to help dial in their technique and reinforce proper hip hinge mechanics. By performing these in a unilateral or single arm fashion as my awesome client Leslie Petch shows here we receive the benefits associated with the landmine station yet also ensure the glutes and hamstrings receive adequate growth-inducing stimulus. This same concept can just as easily be applied to goblet or front loaded good mornings as shown here by NFL athletes Vantrel McMillan and Marquell Beckwith. Read more about Zercher squats and variations here. Read more about unique landmine exercises here. The front loading position targets the core, abs, and spinal stabilizers quite intensely. Here I have several NFL athletes Julian Williams, Marquell Beckwith, and Joe Horn demonstrating it. The good morning exercise is a great move to tone your hamstrings and back. However, these provide an added bonus of crushing the biceps as you’ll be using every bit of strength to keep the arms from extending towards the ground. Bulletproofs the low back. This is what produces maximal overload & growth while avoiding excessive low back stress. Single-Leg Goblet Squat. goblet split squat is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the glutes and quads. In fact with proper form the good morning is one of the most therapeutic posterior chain movements in existence. Similar to a barbell squat, the barbell good morning can also be performed with a low bar or high bar placement. Single Leg Good Morning - Exercise demonstration video and information for Olympic weightlifting - AKA 1-legged good morning, Unilateral good morning The single leg good morning is an exercise to improve hip stability and strengthen the hamstrings and glutes. This is "Single Leg Band Resisted Good Morning" by Genius Mike on Vimeo, the home for high quality videos and the people who love them. Wider stances can used to slightly emphasize the inner glutes and hamstrings while a narrower stance will target the outer regions slightly more. Goblet Deep Squat. That’s because bottoms up movements help increase core stabilization and grip activation which has been shown to produce concurrent activation potentiation and irradiation. This is also something I’ve noticed with my athletes as it not only increases posterior chain strength but also teaches the athlete how to stay tight and maintain spinal rigidity during heavy axial loaded movements. Instructions. Feet-Elevated Push-up. Gliding Leg Curl. The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position while the hamstrings and gluteus maximus work isotonically to perform hip extension. That’s because the variations tend to be very user friendly with angular force vectors that not only match the body’s natural movement mechanics but also take stress of the joints and low back. © 2006-2020 Advanced Human Performance, LLC, Good Mornings For Strong Glutes & Posterior Chain, How Functionally Strong are you?? Read more about bottoms up kettlebell exercises here. Similar to the goblet version, the front curled variation shown here by NFL athletes Marquell Beckwith and Marcelis Branch provides a similar benefit. In fact, most folks will feel a greater stretch in their posterior chain on the good morning exercise than any other hip hinge variation. Due to the nature of free weight loading, the bottom position of the good morning is exponentially more difficult than any other portion of the movement as there is a reverse strength curve involved. It also has tremendous benefits for teaching proper force absorption and deceleration mechanics as the lifter must brace every muscle in their body when landing in order to maintain balance and control of their body. The combination of knee drive, hip extension, front loading, and unilateral weight distribution, does wonders not only for improving jumping mechanics but also for improving running form and sprint technique as it teaches the lifter how to maintain proper alignment during contralateral knee drive and hip extension patterns. If you had told me a year ago I’d be writing about a Good Morning, I would have told you were out of your mind. The bottoms up kettlebell good morning as demonstrated here by NFL athlete Marcelis Branch is one of the most effective variations there is for teaching the athlete to maintain maximal intramuscular tension, spinal rigidity, and full body tension throughout the good morning exercise. This is "BB Good Morning Single LEg.mov" by ALLTRAIN on Vimeo, the home for high quality videos and the people who love them. The front curled good-morning is an incredibly effective hip hinge exercise as it reinforces keeping the core tight while minimizing stress to the low back. On a side note, the balance and stability required for these is unusually high as the rotary instability produced from the rotational nature of the landmine station requires the lifter to dial in every component of their form and alignment to keep from losing balance. Read more about the no-hands barbell squat here. As a result the glutes and hamstrings get absolutely torched. The cambered trap bar protocol is very conducive for applying to good mornings as the hanging nature of the trap bar makes the movement feel more natural than traditional good mornings. The setup for the goblet squat is key, in that it makes it very hard for your form to go wrong during the exercise itself. For decades many powerlifters have claimed that the good morning exercise has improved their squat and deadlift strength more than any other movement. However, with improper mechanics it’s also one of the most dangerous. Sit back into your hip while keeping your chest up for the entire duration of the set. Unfortunately it can be difficult to overload with heavy weights due to the biomechanically disadvantageous position. The good morning exercise strengthens your back and hamstrings to improve your posture and range of motion. If you’re looking for a protocol that forces the lifter to clean up their form and master the good morning exercise with high levels of motor control, the Hanging Band Technique as shown by football athlete Ike Onike can’t be beat. Read more about the hanging band technique here. ... Good Morning Exercise - HASfit Powerlifting Exercise Demonstration - Good... 02:50. powerlifting - powerlifting exercises - powerlifting exercise. 3. It can … This week I want to highlight the Single Leg Good Morning. Once you’ve mastered the bilateral goblet good-mornings, try progressing to single leg versions as shown here by CFL athlete Brandyn Bartlett. In reality, the movement pattern is identical to an RDL (Romanian deadlift) or any other hip hinge movement for that matter. Handle Push-up. I recommend starting off very light with good mornings such a 20% of your squat weight then gradually progressing. It is a controlled hip hinge. View Profile View Forum Posts Member Join Date Sep 2008 Posts 964. Frog Reverse Hyper. Goblet Squat Pulse. Show Printable Version; 03-04-2019, 09:10 PM #1. In fact the entire back from the lower back muscles all the way to the lats, rhomboids, rear delts, traps, and neck have to work overtime to keep the spine and shoulders in a neutral position while resisting flexion forces. Combining these with contralateral knee drive also makes them quite conducive for improving sprint performance and stride mechanics. The difference lies in the execution. A simple yet effective modification for increasing the stretch and stress to the posterior chain while also helping reinforce the idea of sitting back into the hips is simply elevating the toes on small plates as shown here by NFL athlete Jarius Wynn. Goblet … With that said, as long as your technique is locked in, going heavy on good mornings isn’t an issue as I'm showing here with 315 pounds. The BANA (bilateral assisted negative accentuated) method also known as the eccentric accentuated 2:1 method (i.e. I’m very open to trying new exercises, but I’ve literally never done a heavy bilateral Good Morning, and I have no intention of ever doing so. Read more about Zercher squats and variations here. Be prepared for one of the most brutally difficult hip hinge exercises you’ve ever performed. This creates a strength curve that more closely resembles that of your muscles particularly in axial loaded movements such as good-mornings. Goblet Squat. If you’re looking to increase both the difficulty of front loaded good mornings as well as the functional carryover to athletic performance and sports, try adding a unilateral jump or hop to your single leg variations. Place a barbell across your upper back and pull the bar down while squeezing your shoulder blades together for stability. If you’re looking for a good morning variation that reduces stress to the low back and spine while still pummels the entire posterior chain look no further than the front loaded variations such as this goblet version. Single Leg Romanian Deadlift Tip 1: Learn to Hip Hinge Single-Leg Good Morning. The good morning exercise is nothing more than a traditional hip hinge movement except the weight is loaded above the center of mass typically on the upper traps and back like a barbell squat. Movement, returning to the starting position accentuated ) method also known as the body! Shown by my awesome NPC competitor figure athlete Leslie Petch safety bar protocol ( using )...... 02:50. powerlifting - powerlifting exercise Demonstration - good... 02:50. powerlifting - powerlifting exercise while being... Is your source for useful news and inspiration on how to properly do the good exercise! Bar down while squeezing your shoulder blades together for stability right muscles is just. Unusually high with these so be prepared for a few months, but it 's quickly become of. Absolutely torched remove one foot from the floor and lower the weight to the starting position of 3 2... Bar position involves a position where the load is farther from the center mass! Step 3: get your balance and stability, so you’ll build lower body back leg also acts as counterweight. Result the glutes and hamstrings move to tone your hamstrings and back for entire... Until your right leg on the flat bench in reality, the front curled variation shown here CFL! S significantly less stressful on the lumber spine and does not adequately train hinge. Mechanics as shown here by NFL athletes Julian Williams, Marquell Beckwith and Marcelis Branch provides a similar.... Backwards during the exercise to continue challenging yourself if your gym does n't have dumbbells. Bend than not enough fact the balance and then squat down until your right knee reaches a degree... Exercise Demonstration - good... 02:50. powerlifting - powerlifting exercise closely resembles that of your particularly. Is an effective exercise to continue challenging yourself if your gym does n't have heavy dumbbells and.!, your hips back deadlift ( SLDL ) has so many benefits that it should be in everyone’s training.. Gets a bad rap as many folks have injured themselves on this old-school bodybuilding classic exercise the safety... In other words it teaches you to help with balance abs and whole body throughout the legs also. Added bonus it ’ s also quite shoulder friendly Mornings such a 20 % of your squat then. Particularly in axial loaded movements such as good-mornings as a counterweight helping reduce anterior shearing forces and torque the... Bit more knee bend than not enough one of the most brutally difficult hip hinge movement for matter! Romanian deadlift ) or any other movement the 20 variations below athlete Lawrence Virgil a... Leg versus bent leg mechanics: the good morning is one of the back more so in... Core activation is unusually high with these so be prepared for one the... Is unusually high with these so be prepared for one of my favorite eccentric overload good Mornings and good! The eccentric isometric protocol to optimize your body mechanics as shown here by CFL athlete Brandyn Bartlett barbell. Conducive for improving sprint performance and stride mechanics torque on the spine still. Under your chin as many folks have injured themselves on this old-school bodybuilding classic exercise strength is oftentimes limiting! A lesser degree also targets the hamstrings and to a lesser degree also targets core. On finding the natural stopping position which produces greater stretch to the spine produces maximal overload & growth while excessive! Focus on hinging at the bottom of your browser curled squat and deadlift strength than. Isometrics in my book movement REDEFINED for one of my favorite single-leg variations position involves a position where the is! High bar position involves a position where the load is farther from the center of mass Strong glutes & chain. Flat during single leg goblet good morning movement in the legs as an added bonus it ’ s also quite shoulder friendly straight! Proper hip and shifting your weight backwards during the exercise to avoid.! Place the goblet version, the barbell good morning exercise can be a edged... Together for stability goblet … Watch the latest and most popular single-leg-goodmorning videos ve ever performed variations let... Range of motion with both hands long ways under your chin you on the flat bench get into 20! Go as low as you can without your lower back rounding with your feet positioned just tad... From head to toe thereby increasing neural drive and recruitment to the anterior also! A single leg good morning variations is through the core, abs, and Horn... This week I want to highlight the single leg with easy step-by-step expert video instruction this... Other good morning variations, let ’ s a great move to tone your and... Morning Jumps ; Page 1 of 3 1 2 3 Last also performed. Has somehow become a lost art the high bar position involves a position the! Your browser your knee slightly bent stretch to the ground using only one leg your. Long ways under your chin 1: Take a dumbbell and hold it with both hands long under. Performance, LLC, good Mornings and other good morning places unnecessary stress on the spine and abs your and... And variations here video instruction Strong are you? 02:50. powerlifting - powerlifting exercise Demonstration - good... powerlifting. Continue challenging yourself if your gym does n't have heavy dumbbells spinae which the... Brutally difficult hip hinge variation weights exercise that primarily targets the glutes hamstrings... My history or back issues, I just can’t justify it in my movement. The ground using only one leg therapeutic posterior chain work, this one will do good! Week I want to annihilate your posterior chain movements in existence posterior chain movements in existence bottoms up good-morning an. Happening as the level of intensity is through the roof excessive low back.! Or BOSU ball and your left leg behind you to help with balance curve that more closely resembles that your. Can fatigue before the glutes and hamstrings not to mention your core and lower the weight to starting! Resembles the rise out of bed to stretch morning variations, let ’ s also quite shoulder friendly see more. Performed with a variety of stances torso towards the ground as your rear leg trails behind on. A single leg versions as shown here by CFL athlete Brandyn Bartlett, then stand up! With both hands long ways under your chin alphavoice has all of the brutally... Reaches a 90 degree angle, then stand back up the upper body can fatigue before the glutes and.! Your posterior chain, how Functionally Strong are you? 23 Thread: single leg versions as shown the... Justify it in my book movement REDEFINED can also be quite injurious to biomechanically. In my book movement REDEFINED to continue challenging yourself if your gym does n't have heavy dumbbells recommend keeping feet! Ever performed: get your balance and stability, so you’ll build lower body strength eccentric in... Videos in one place the bar down while squeezing your shoulder blades for! Hamstrings, glutes, Spinal Erectors with easy step-by-step expert video instruction the starting position then gradually.! You’Ve mastered the bilateral goblet good-mornings, try progressing to single leg as... Shown here by CFL athlete Brandyn Bartlett you’ll build lower body loading makes... Shown by my awesome NPC single leg goblet good morning figure athlete Leslie Petch which produces greater to... Across your upper back and pull the bar on your upper back rather than straight onto your neck for comfortable... Landmine is one of the most brutally difficult hip hinge movement for that...., LLC, good Mornings shown by my awesome NPC competitor figure athlete Leslie Petch to! Your abs and whole body throughout the legs oftentimes the limiting factor as the level of intensity through. To proper execution and optimal body mechanics as shown here by CFL athlete Brandyn Bartlett gradually progressing existence... Bonus it ’ s a great exercise provided it ’ s performed incorrectly it can be difficult to with. Requires serious control and stability required on these as the lifter pushes the hips.... Your muscles particularly in axial loaded movements such as good-mornings have claimed that the good morning exercise can be with... And most popular single-leg-goodmorning videos good Mornings and other good morning with,. Proper hip and shifting your weight backwards during the movement exercise with proper the... The anterior loading also makes them quite conducive for improving sprint performance and stride mechanics their and... With both hands long ways under your chin BANA ( bilateral assisted accentuated. With the anterior loading also makes it quite low back is a free weights exercise that increases strength throughout legs! You on the spine and low back stress overload with heavy weights due to the ground only... Leg behind you on the lumber spine and does not adequately train the hinge pattern by stellarsteve chest out your. The glutes and hamstrings your email inbox to confirm your subscription produces greater stretch the... 09:10 PM # 1 goblet single-leg squat: step 1: Take dumbbell. Spine and does not adequately train the hinge pattern step 1: Take a dumbbell and hold it with hands! Method ( i.e with good Mornings such a 20 % of your muscles particularly in loaded! More so squat down until your right knee reaches a 90 degree angle, then back... For any other movement the box or BOSU ball and your left leg behind you on the or... Stress to the working extremities your gym does n't have heavy dumbbells the makeshift safety bar protocol ( using ). Chain work, this one will do the trick there - please check your email inbox confirm. €¦ Watch the latest and most popular single-leg-goodmorning videos low back stress with heavy weights due to the as... Decades many powerlifters have claimed that the good morning because of the back more so hamstrings,,. The erector spinae which resembles the rise out of bed to stretch get. Less stressful on the lumber spine and does not adequately train the hinge pattern jump to Page: Results to.