Starting with the barbell on your shoulder like back squat position, you start to bend forward extending the hips backward and keeping your back straight. When the hips reach their maximum point of extension, the glutes and hamstrings should be recruited to the maximum. You will start to contract the glutes to bring the hips forward and return your body to the standing position again.
Contrary to what people say, you don't have to keep your legs straight the entire movement. Bend your knees slightly if your flexibility won't allow you to keep them straight, this will also relieve unnecessary stress placed on your lumbar spine.
Notice that your mid point will depend on your flexibilty. Start with a light weight and don't push yourself more after feeling the tension in your glutes and hamstrings, just give it a little stretch then stop and contract your glutes to get back as mentioned before.
It's important to remian your chin upright to prevent a round back which may cause injury. In order to do so you can focus your eyes on a spot at about belt hight during the movement.
Here's a video showing a proper form of good mornings.
Benefits of Good Morning exercise:
1)It targets hamstrings and glutes. Hamstring strength is importat in many sports and activities because it supports all movements across the knees.
2)It increases the lower back strenght which reduces injury possibilities in other exercises.
3)It helps with flexibility progress by stretching hamstrings.
Saftey:
I don't prefer to go heavy performing Good Mornings, I'd rather go with a light-medium weight and seek progress gradually.
As long as you perform the movement properly keeping your back straight, you will prevent injury and you will strengthen your lower back.
So, give it a try and fit it in your next leg day and perform with caution.
Thank you
IR.
Yes I have to be very cautious with that move
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