Exercise «good morning» with bar: technique and benefits

The “good morning” barbell exercise is ideal for gaining strength and power, as well as strengthening various muscle groups. Know what it is, its technique and its benefits.

Last update: 02 February, 2022

Training in the morning hours is usually recommended by some specialists. In the end, are those hours of the day when the body has more energy after having rested during the night. From there, the name arises the exercise “good morning” or “Buenos dias”. What is it and what are its benefits?

In particular, it is a recommended activity to increase strength and physical performance, since several muscle groups are worked. In this case, it engages the hamstrings, quads, back, glutes, and abs.

The use of the bar allows us to add weight and intensify its effects. In addition, stimulates flexibility, promotes greater muscle activation and decreases the risk of injury. Below, we reveal other details about his practice.

What is the “good morning” barbell exercise like?

As its name implies, the “good morning” exercise is ideal to do in the morning. In any case, each one determines what time of the day they can dedicate to the activity. The use of bar allows us to add loads progressively. For beginners, it’s best to start with a light weight or just the bar.

How it is performed?

  • We stand up with our legs shoulder-width apart.
  • We take the bar and put it behind the head, in the upper part of the back.
  • We take the hips back to lower the torso forward. We can bend our knees slightly and we must keep our back straight. The body should be parallel with the ground.
  • The position is maintained for a few seconds and then returns to the starting position.
  • We can perform series of 8 repetitions.
  • Weight and repetitions can be increased as physical endurance increases.
It is important to take care of posture and technique when performing this exercise. Otherwise, injuries may occur.


Variations of the “good morning” exercise with a barbell

  • Sitting: with the bar on the shoulders, the same movement of the torso is made forward. In this case, the hamstrings will not be required, but the area of ​​​​the coreespecially the abdomen and lower back.
  • Modify posture: It is about performing the traditional exercise, but with a wider posture to prioritize the work of the glutes. A lower descent can also be performed to engage the hamstrings.
  • Use only one supporting leg: this exercise is recommended at a more advanced level. It requires greater concentration, strength and balance. We must use a weight that allows us to control the movement.

Stretching is very important

Once the day is over, it is essential to perform stretching exercises to improve flexibility, relax muscles, prevent injuries and reduce pain. Here are some exercises you can do to feel better for the rest of the day:

  • Leg and back stretch: We start lying down, with our legs bent and our feet flat on the ground. We drop our legs to one side, while we turn our heads to the other. Then, we return to the starting position and repeat the movement inverted. Repeat at least three times on each side.
  • Back stretch: we lie on the floor face down. We support the buttocks on the heels and stretch the arms forward as much as possible.
  • Arm and back stretch: we sit with our legs crossed and our backs straight. We inhale and stretch our arms up. Then, we exhale and drop the arms to the ground

Common mistakes to avoid

Trying to speed up the times to feel the benefits of exercise is one of the most common mistakes. We must also pay attention if we suffer from any type of pain in the lower back, neck, legs or the muscles involved.

In such cases, you should stop exercising and consult a doctor. It must be considered that the higher the intensity, the greater the risk of injury. So, you have to avoid the following mistakes:

  • Do not do warm-up exercise: sometimes we think that if we start with little weight, we will warm up that way. However, not preparing the muscles well before exercise exposes us to injury.
  • Working with too much weight: It is always ideal to start with no weight —or very light— and gradually increase it. Adding too much load puts us at risk of injury or having an accident. All activity requires patience to achieve the objectives.
  • Round the back: For the correct execution of the exercise, we must keep the torso straight at all times. Many times, the fact of leaning the body forward leads us to round the back. This poses a high risk of injury and diminishes the benefits of good technique. Bringing the hips back will allow us to lower the torso forward correctly and avoid curvature.
  • Demand more from us: we must pay attention to the signals of our body and not push ourselves more than necessary. For example, trying to bring the torso lower than our joints allow puts us at risk of injury. As we progress with training, we will gain more flexibility. Thus, over time, we can improve postures.
Before gaining weight by performing this exercise, it is essential to gain strength and fitness.


Rest well and start the “good morning”

The “good morning” exercise is a great alternative to work the hip and spine extensors. What’s more, It allows us a greater activation of muscle groups. Although it is not a well-known exercise, some specialists consider that it should not be missing from a good routine.

The most important thing is to put the focus on good technique, beyond the added weight. Once it is well mastered, its intensity can be increased with more load. Of course, it is worth complementing it with a more complete exercise routine. In this way, its effects and benefits are optimized. Dare to try it!

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