Straight to the Bar

All Things Strength


Blast from the Past : Good Morning Variations
Written By : Scott Bird
1,500lb rack pull

Fantastic exercise.

Over the past seven years this site’s amassed an enormous amount of content. To help you find the highlights, I’ll be taking an occasional wander through the archives.

Whether it’s for rehab, prevention or simply strength (these can really help your deadlift) – there’s nothing quite like a dose of lower back work. Here are just a few of the Good Morning Variations we’ve looked at over the years :

  • Mace Good Morning
    First up, grab the Mace. Here’s the Mace Good Morning. Good stuff.
  • Waiter’s Bow
    Bowing to itThis exercise was first seen in an article by Coach John Davies on T-Nation. It’s designed as a high-rep warmup movement; though I occasionally use it at the end of a workout (particularly after deadlifting) or as part of a light feeder.

    To perform the Waiter’s Bow, clutch a weight plate across your chest. With legs slightly bent, bend forward at the waist until you reach about 45 degrees. At this point you should feel a good stretch in your hamstrings.
  • Zercher Good Morning from Pins

    Zercher Good Morning from Pins

    Zercher Good Morning from Pins

    From Justin‘s superb article Band Suspended Weight, the Zercher Good Morning from Pins. Good fun.

  • Band Good Morning
    Band good morningI first saw these on the Westside Dead Lift Secrets DVD, though the guys at Westside Barbell have undoubtedly been doing these for a long time.

    To do them, simply anchor one end of the band with your feet and loop the other end over your head (so it sits on the back of your neck). Perform Good Mornings as usual.

  • Seated Good Morning
    Seated Good Morning

    Seated Good Morning.

    I first tried these after reading an article by Coach John Davies (pictured); in which he explains two versions of the exercise (on a bench, and on the floor). Both are superb, and definite keepers.

Final Thoughts

In terms of equipment, Good Mornings really don’t need all that much. Depending on the variation you choose, all you’ll require is a band or two, a barbell and a few plates.

Further reading

Want more? Take a look at these :

There’s also an incredible array of articles and videos on this site. Use the search box at the top of each page, or send me an email.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
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