Good Morning Exercise
Overview
The strangely named “Good Morning” exercise, also known as forward bends, should be considered crucial for beginners in the early stages of learning Olympic Weightlifting. The objective is for beginners to learn to “hinge” at the hip without any bend of the spine. Once the correct action is learned, it becomes a lifelong skill that significantly reduces the incidence of back injury at work, at home, or in the gym.
Initial Learning
It is highly recommended that beginners stand with their heels approximately 17-20cm from a wall as illustrated above. The beginner is then encouraged to initiate the movement by pushing their hips backward until their bottom touches the wall. Some significant stretching of hamstrings will be experienced.
When the beginner can adequately demonstrate the movement using a wall, the exercise can be used without a wall.
Key Coaching Points
- Keep weights exceptionally light for the beginner, ideally not more than 20% of bodyweight. An 8Kg bar is useful.
- The forward bending movement should be carefully controlled and begin by pushing hips backwards until the bottom just touches the wall. The distance of the feet from the wall should be carefully managed.
- Hands should be shoulder width apart to support the bar on the shoulders behind neck.
- Feet should be hip width apart, and knees slightly unlocked. As the athlete pushes hips backwards ensure they do not bend their knees further.
- Downward movement should be slow but upward movement can be reasonably quick.
- A short pause at the fullest extent of hamstring stretch is recommended.
- There is no need to bend lower than illustrated.
Experienced Athletes
The Good Morning exercise is commonly included in the training program for more advanced athletes. Intensities of approximately 50-60% of maximum Clean & Jerk are recommended. The exercise is useful for developing “posterior chain” strength. The posterior chain includes muscles of the back, gluteals and hamstrings.
