Banded Good Morning
The banded good morning is an exercise that targets the posterior chain, including the lower back, hamstrings, and glutes. Adding a resistance band increases the challenge by providing continuous tension throughout the movement. Here's how to perform the banded good morning:
Instructions:
Set-Up:
Place a resistance band around your neck, with the ends of the band under your feet.
Stand with your feet shoulder-width apart.
Band Position:
Cross the band over your chest and hold each end with the opposite hand.
This creates tension in the band even before you start the movement.
Hip Hinge:
Keep your back straight, chest up, and core engaged.
Hinge at your hips by pushing your hips back while maintaining a slight bend in your knees.
Forward Lean:
Lower your torso forward until it is nearly parallel to the ground.
Feel the stretch in your hamstrings and tension in your lower back.
Return to Start:
Engage your hamstrings and glutes to return to the upright position.
Stand tall and squeeze your glutes at the top of the movement.
Repeat:
Perform the desired number of repetitions.
Tips:
Keep a slight bend in your knees throughout the movement to avoid excessive stress on the lower back.
Maintain a neutral spine, avoiding rounding or arching in the back.
Engage your core to provide stability to your spine.
Focus on the hip hinge, emphasizing the movement at your hips rather than your lower back.
Safety Considerations:
Start with a lighter resistance band and gradually increase the tension as you become more comfortable with the movement.
If you have any existing lower back issues or injuries, consult with a fitness professional or healthcare provider before performing the banded good morning.
The banded good morning is an effective exercise for strengthening the posterior chain and improving hip hinge mechanics. It's particularly beneficial for individuals looking to enhance their deadlift and squat performance.
