GOOD MORNING
Barbell on the back, hinge at the hips. Develops posterior chain strength and hip hinge mechanics.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Set the barbell on the upper traps as for a back squat.
- 2
Stand with feet hip-width apart, slight bend in the knees.
- 3
Hinge at the hips, pushing them back as the torso descends.
- 4
Maintain a neutral spine throughout — no rounding.
- 5
Descend until the torso is roughly parallel to the floor.
- 6
Drive the hips forward to return to standing.
THE STANDARD
Neutral spine maintained throughout. Controlled descent and ascent. No rounding of the lower back.
COACHING CUES
COMMON MISTAKES
Rounding the lower back — the most dangerous error in this movement.
Excessive knee bend — this becomes a squat.
Too much load — the good morning is a technique and strength builder, not a max effort movement.
SCALING / SUBSTITUTIONS
Romanian deadlift as a safer alternative for building the hinge pattern.
Reduce load significantly.
Bodyweight good morning to learn the movement.
300WOD APPLICATION
The good morning appears at Elite and Spartan Standards as a posterior chain accessory movement.