rear chain, boys: cross and delight of those who work powerlifting (but not only).
Fortunately there is a good morning… but only when when performed well.
Index
What is the posterior chain
This is easy to say: these are the muscles of the "back of the body". Femoral, buttocks, spinal erectors, trapezius, posterior deltoids.
Why did I start the article by saying "cross and delight"? Because it is customary for those who train absently in the weight room, work with makeshift cards that give more relief to the pushing muscles. See the classic gym bro all taken from flat, inclined bench, chest crosses and tricep extensions.
One of the inevitable laws of training says that all plans must be trained with balance, so as not to create imbalances between the front and back of the body (or lateral asymmetries). For this reason, it is advisable for those who train with do-it-yourself boards to insert exercises for the front and rear chains in a ratio of 1: 1 if possible.
Anyway, I'm digressing: let's go back to talking about good morning.
What is the good morning
It is an exercise that trains the muscles lower body of the rear chain:
- femoral
- buttocks
- spinal erectors
Good morning can be used in three ways:
- like light complementary, as it allows to stretch the affected muscles and strengthen the muscles that protect the spinal column (spinal erectors)
- like heavy exercise: has a very good carry over on squats and deadlifts, because they work the same dynamics
- like postural exercise, as it helps to better activate the hips and back
Let's put our hands straight ahead: if you plan to use it as a heavy exercise, take the technical execution to a level no less than perfect, because with this exercise the injury is just around the corner.
How is the good morning done?
At this point, bring your buttocks back and, as a consequence, you bend your hips. DO NOT lean forward with your chest. Once this is done, return to an upright position, and congratulations: you did a rep.
And what about the back? For the entire duration of the exercise, you have to respect the physiological curves. If you do the hump on your way down, it means that the weight is too much for you, or that you don't have enough mobility yet. Stop where you arrive: give it time, and you will arrive at the horizontal.
If you feel in trouble, or - maybe because you "feel" your back weak - you are afraid of the idea of bending forward with a loaded barbell on your back, you have two options:
- starts with the classic cane. Do the good morning with your back to the wall, not far away. Learn to go down until your butt touches the wall. When you do, move a little further, and repeat. When you can no longer touch the wall, you are there: that is your good morning.
- do the good morning sitting. Straddled on a bench, feet planted on the ground, always respecting the curves of the back.
Where should I go with the bust?
If you use the good morning with heavy loads, it is not necessary to reach the horizontal of the torso. If you use it with light loads, yes.
Notorious good mornings
I'm talking about Bruce Lee. I'm telling you this only to push you to approach this exercise with reverence and technique. In fact, the excellent Bruce caused himself a catastrophic injury accident to the back just doing the good morning:
- without adequate warm up
- wrong - in excess - the load
Man forewarned ...
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