Seated good mornings are a valuable exercise for building strength in the lower back and posterior chain. This guide will cover proper form, benefits, variations, and programming for incorporating seated good mornings into your training routine. [1]

Proper Form

When performing seated good mornings, it is important to maintain a neutral spine throughout the movement. Begin by sitting on a bench or box with your feet flat on the floor and your back against the bench. Hold a barbell or dumbbells just above your shoulders, with your elbows pointing forward.

As you begin the movement, hinge forward at the hips while keeping your back straight. Lower your torso until it is almost parallel to the floor, keeping the weight over your midfoot. Pause for a moment, then drive through your heels to return to the starting position.

It is important to avoid rounding your lower back or lifting your head during the movement. Instead, focus on keeping your core engaged and maintaining a neutral spine.

How to do Seated Good Mornings

Here is a step-by-step guide on how to properly execute the movement:

1. Begin by sitting on a bench or box with your feet flat on the floor and your back against the bench.
2. Hold a barbell or dumbbells just above your shoulders, with your elbows pointing forward.
3. As you begin the movement, hinge forward at the hips while keeping your back straight.
4. Lower your torso until it is almost parallel to the floor, keeping the weight over your midfoot.
5. Pause for a moment, then drive through your heels to return to the starting position.
6. Repeat the movement for the desired number of reps, making sure to maintain proper form throughout.

NOTE: It’s important to keep a neutral spine throughout the movement and avoid rounding the lower back or lifting the head. Keep core engaged and maintain a neutral spine. Start with a light weight and focus on proper form before increasing the weight. Be sure to consult with a certified professional before starting any new exercise program.

Benefits

Seated good mornings are a great exercise for building strength in the lower back and posterior chain. The movement targets the erector spinae, glutes, and hamstrings, which are all important muscle groups for maintaining proper posture and preventing injury.

• The erector spinae, in particular, runs along the entire length of the spine and is responsible for maintaining proper spinal alignment and preventing injuries related to the lower back. By targeting this muscle group, seated good mornings can help to improve posture, reduce lower back pain, and prevent injury.
• In addition to building strength in the lower back and posterior chain, seated good mornings can also help to improve overall athletic performance. The movement requires a significant amount of core and hip stability, which can transfer to other exercises such as deadlifts, squats, and Olympic lifting. This can lead to increased power, speed, and agility in athletes and fitness enthusiasts. [2]
• Furthermore, seated good mornings can also help to improve flexibility in the hips and lower back, which can help to reduce the risk of injury during other exercises. This flexibility can help to improve the range of motion in the hips, which can be particularly beneficial for individuals who spend a lot of time sitting or have sedentary jobs.
• Lastly, seated good mornings can be a great exercise for burning calories. As the movement targets multiple muscle groups, it can burn more calories than other isolation exercises, which can help to improve overall body composition and weight loss goals.

The seated good mornings are an effective exercise for building strength in the lower back and posterior chain, improving flexibility and preventing injury, as well as improving athletic performance and burning calories. Incorporating this exercise into your training routine can help to improve your overall fitness and performance.

Variations

• Seated Good Morning With a Band: You can add resistance to the movement by attaching a band to the barbell or dumbbells and wrapping it around a sturdy object behind you.
• Seated Good Morning With a Swiss Ball: Instead of sitting on a bench or box, you can perform the exercise while seated on a Swiss ball. This variation can help to increase core engagement and improve balance.
• Seated Good Morning With Dumbbells: Using dumbbells instead of a barbell allows for a greater range of motion and can help to target the muscle groups in the lower back and posterior chain more effectively.

Alternatives

While seated good mornings are a valuable exercise for building strength in the lower back and posterior chain, there are several alternatives that can be used to target these muscle groups in different ways.

• Deadlifts: Deadlifts are a compound exercise that targets the lower back, glutes, and hamstrings. The movement is similar to that of seated good mornings, but with a greater range of motion and more weight. Deadlifts can be performed with a barbell, dumbbells, or kettlebells, and are a great alternative for individuals looking to increase overall lower body strength.
• Stiff-Legged Deadlifts: Similar to traditional deadlifts, stiff-legged deadlifts focus on the lower back and glutes. The exercise is performed with a barbell or dumbbells, and the individual maintains a slight bend in the knee while hinging forward at the hips. This variation can help to increase the focus on the lower back and glutes, while also providing a good stretch for the hamstrings.
• Glute Bridge: This exercise targets the glutes and hamstrings, which also helps to activate the lower back muscles, similar to the seated good mornings. The movement is performed by lying on the back and lifting the hips towards the ceiling, using the glutes and hamstrings to drive the movement. This exercise can be modified by adding weight and/or a band for added resistance.
• Superman: This exercise targets the lower back by lying face down on the floor and lifting the arms and legs off the ground. This exercise can be modified by adding weight or a band for added resistance.
• Reverse Hyperextensions: This exercise targets the lower back by lying face down on a reverse hyperextension machine and lifting the legs off the ground using the lower back muscles.

By incorporating these alternatives along with seated good mornings, you can effectively target the lower back and posterior chain muscle groups in different ways and continue challenging yourself to improve your overall fitness and performance.

Programming

When incorporating seated good mornings into your training routine, it is important to start with a light weight and focus on proper form before increasing the weight. A good starting point is 3 sets of 8-12 reps, using a weight that you can comfortably lift for the desired number of reps.

As you become more comfortable with the movement, you can begin to add weight and increase the number of sets and reps. It is also a good idea to include variations of the exercise, such as the band or Swiss ball variations, to help target the muscle groups in different ways.

In conclusion, seated good mornings are an effective exercise for building strength in the lower back and posterior chain, improving flexibility and preventing injury. Incorporating this exercise into your training routine can help to improve your overall fitness and performance.

Common Mistakes

When performing seated good mornings, it is important to avoid some common mistakes in order to prevent injury and ensure optimal results.

• Rounding the lower back: This is one of the most common mistakes made when performing seated good mornings. It is important to maintain a neutral spine throughout the movement to prevent injury and ensure that you are targeting the correct muscle groups.
• Lifting the head: Keeping your head in a neutral position throughout the movement will help to maintain proper form and prevent injury.
• Going too heavy: Starting with too much weight can lead to poor form and injury. It is important to start with a light weight and focus on proper form before increasing the weight.

Progressions

As you become more comfortable with the movement and your strength improves, there are several progressions you can make to continue challenging yourself and see results.

• Increase weight: As your strength improves, you can begin to increase the weight you are using to continue challenging yourself.
• Increase reps: Increasing the number of reps you perform in each set can also help to increase the intensity of the exercise and continue challenging yourself.
• Add pauses: Adding a pause at the bottom of the movement can help to increase the time under tension and further challenge the muscle groups being targeted.
• Add a resistance band: Adding a resistance band to the movement can help to increase the intensity and further target the lower back and posterior chain muscle groups.

Conclusion

Seated good mornings are a valuable exercise for building strength in the lower back and posterior chain. By focusing on proper form, incorporating variations, and making progressions, you can effectively target these muscle groups and improve your overall fitness and performance. Remember to start with a light weight and focus on proper form before increasing the weight, and always be aware of common mistakes to avoid injury. With consistent practice and progress, you will be able to outrank the article you provided.

References 

1. Vigotsky, A. D., Harper, E. N., Ryan, D. R., & Contreras, B. (2015). Effects of load on good morning kinematics and EMG activity. PeerJ, 3, e708. https://doi.org/10.7717/peerj.708
2. Schellenberg, F., Lindorfer, J., List, R., Taylor, W. R., & Lorenzetti, S. (2013). Kinetic and kinematic differences between deadlifts and goodmornings. BMC sports science, medicine & rehabilitation, 5(1), 27. https://doi.org/10.1186/2052-1847-5-27