Bodyweight Good Morning

Description

How to Do Bodyweight Good Morning

1. 1
   Setup

   Stand tall with your feet hip-width apart, knees slightly bent, and hands placed gently behind your head or crossed over your chest.

2. 2
   Setup

   Engage your core muscles by drawing your navel towards your spine, ensuring you maintain a neutral spine throughout the movement.

3. 3

   Initiate the movement by pushing your hips backward, allowing your torso to hinge forward while keeping your back straight and chest up.

4. 4

   Continue hinging until your torso is nearly parallel to the floor, or as far as your hamstring flexibility allows, feeling a stretch in your hamstrings.

5. 5

   Squeeze your glutes and hamstrings to reverse the motion, pushing your hips forward to return to the upright starting position without hyperextending your back.

Tips

• Focus on initiating the movement by pushing your hips back, as if reaching for a wall behind you, rather than simply bending forward at the waist.
• Keep a slight, consistent bend in your knees throughout the entire movement to protect your knee joints and better engage your hamstrings.
• Maintain a rigid, neutral spine by actively engaging your core and lats; imagine balancing a glass of water on your lower back as you hinge.
• Control the eccentric (lowering) phase slowly to maximize hamstring engagement and prevent momentum from taking over the movement.

Common Mistakes

• ×Rounding your lower back during the hinge can strain your spine; instead, keep your chest up and maintain a flat, neutral back by bracing your core.
• ×Squatting down by bending your knees excessively reduces the hamstring stretch; focus on pushing your hips back and maintaining only a slight knee bend.
• ×Hyperextending your lower back at the top of the movement can cause discomfort; stop when you reach a fully upright, neutral standing position.