We know how exercise benefits our body. Different activities put different actions and outcomes in our bodies. Some exercise works for our mind relaxation, some works for body fitness or bodybuilding purposes. Today we are going to share a beneficial practice for you. The name of the exercise is a good morning exercise.
What is a good morning exercise?
Good morning practice is a hip-hinging exercise similar to back squat to strengthen your back, hamstring, and glutes. This workout got this name for its similar posture like bending front for saying good morning. Listening to this name, you could assume that this exercise is only to do in the morning time. But you can do it at your convenient time also.
The benefit of these activities?
It is such a kind of practice that works with our muscles, which are involved with our all sports skills like jumping, sprinting, throwing a ball, etc. These skills need our extreme hip power. Without having a healthy hip, back, and hamstring practicing these skills can bring injuries.
This activity is a beneficial hip-hinging exercise with bending your waist. This similar movement posture put this exercise into a similar category as a back squat and deadlift and has a similarity with the Romanian deadlift without the bar’s position.
Also, this is very challenging for our back. It demands our entire back and core even after supporting a bar on our end. Exercise physiologist Joel Seedman says, “It creates strong engagement of the entire posterior chain, all the muscles of the back, all the spinal stabilizers that prevent spinal flexion” Source by advancedhumanperformance.com.
You can explain it differently, like Good morning practice helps us strengthen these weak muscles, which are holding us back from doing heavyweight exercises like Squat and Deadlift. Also helps us strengthen these muscles, which tend to get injured while heavyweight exercising.
How to do this exercise?
Good morning activities are almost similar to back squat with some differences. Now take a look below to know how it is done: Since we know that this exercise has a similarity to the back squat, you must understand the squat exercise. You have to take a posture like a back squat with a pose between hip and shoulder width for a good morning aerobics, exercise.
Now carefully locate the barbell across your back in the high low bar position. Now tighten your core, hold the bar tightly, and take a deep breath. Now bent at your hips to instigate the movement. Now push back your hips till your torso is at about 15 degrees above the counterpart.
It would be best if you looked slightly ben your knees at the bottom of the movement with a vertical position of the knee’s downside. Now push your hips forward to get back into the starting position and exhale at the top of the movement.
Challenge of these workouts.
Some people ask it is risky. The answer is yes. With so many benefits, this exercise comes with risks also. With all of the benefits comes a significant risk. Psychologist seedman says if good morning workouts are done correctly, it is one of the best posterior chains exercises. Still, if you do it wrongly, it can probably become the most dangerous exercise.
If you do it imperfectly, then you have a high chance of getting a hip and spine injury. Caus at the bottom rep, your torso is the closest part to parallel when the barbell’s weight puts significant stress on your back. But If you know how to place and stabilize the barbell on your back, then it won’t be a big concern for you.
Variation of this exercise
Now we know about barbell good morning training, but there is some variation, we will try to interpret comprehensively:
1) Bodyweight Practice
This version needs no heavyweight tools. Instead of using a barbell, you can use your hand, put it behind your head, and correctly follow the procedure’s rest. This version of exercise puts the minimum stress on your back. Twenty reps of this exercise are not so bad to burn some calories and make your torso, hip, and spine healthy.
2) Exercise with dumbbells
Dumbbell exercise is beneficial for beginners. Since imperfectly doing this exercise can bring injuries, then the dumbbell version can be the beginner’s starter. Placing the dumbbell in front instead of your back follows the same procedure for a perfect dumbbell good exercise. It could be the learning section of the good morning exertion.
3) Zercher exercise
Instead of holding a barbell on your back, grasp the barbell in front like a Zercher and follow the excellent morning exercise rules for this exercise version. This exercise version also puts extreme stress on the spine, glutes, and hamstring and makes them further stronger.
4) Isometric/Eccentric training
Following the rules and procedure of good morning exercise, slowly lower the weight, pause at the bottom for a few seconds, and then get up. It is how this exercise is done. According to exercise psychologist seedman, Isometric/Eccentric exercise is one of the best tricks to strengthen your back, torso, and hamstring.
5) Single-Leg Practice
It is the most challenging version of the exercise. Instead of using two legs, you have to use one leg. This version of the exercise will help you to overcome the weakness or imbalance and makes you stronger than before
You can use chains for safety issues, bands attached to the barbell to perform the exercise. If you are looking for some best tools for this exercise, You are at the right place. Just take a look below.
Best Tools For Exercise
I mentioned below some useful exercise tools based on your need in this pandemic situation. I hope you will like it.
XTFMAX: 90 Day DVD Workout
XTFMAX: 90 Day DVD Workout Program with 12 Exercise Videos + Training Calendar & Fitness Guide and Nutrition Plan
Features:
Format: DVD
Brand: X-TrainFit
Item: 0.84 Pounds
Binding: DVD
Department; Fitness
Product Dimensions: 9.1 x 6.2 x 1.5 inches
Product Details
Every action has a consequence. Perfect action’s outcome is splendid and imperfect action sometimes brings enormous misery. Just like that, if we exercise in the right way, our health will thrive, and doing exercise in the wrong way can make us suffer from various injuries.
XTFMAX: 90 Day DVD Workout is a product claiming that you can learn from a basic level to an advanced exercise level through it. With 12 exercise videos and an exercise calendar, it can be your perfect guide for exercise. It can also provide a legit nutrition plan for you to improve your health.
You can watch this DVD using your DVD player or insert it on your laptops or PC’s DVD room and make several copies and share them with your friends.
Pros:
- Convenient and elaborately described.
Cons:
- It should Not be folded or scratched on DVD.
BalanceFrom Vinyl Standard Weight Set.
BalanceFrom Vinyl Standard Weight Set, 100 lbs
Features:
Material: Multiple
Brand: BalanceFrom
Item Weight: 50 Pounds
Grip Type: Textured
Dimensions: 15 x 15 x 6 inches
Grip size: 5FT
Weight Limit: 100 Pounds
Product Details
Barbell exercises are heavyweight exercises. The barbell is being used for squats, good morning exertion, bench press, barbell row, shoulder press, deadlifts, and so on. Barbells allow you to handle much more weight than a dumbbell because, in this case, you can use two hands on a fixed object. This is what makes it safer to burn calories and learn new exercises easily.
BalanceFrom Vinyl Standard Weight Set comes with 100 lbs vinyl-coated weight set with barbell and spring lock. It is 5 ft long with a 1-inch diameter. This product provides 3 sets of balanced weight including 10 lbs and 15 lbs each two, and 25lbs weights.
Pros:
- Good quality at a reasonable price.
Cons:
- Should not be dropped hard on the ground.
CAP Barbell 100 LB Vinyl Weight Set
Features:
Dimensions: 37 x 15 x 7 inches; 105 Pounds
Department: Unisex-adult
Manufacturer: Cap barbell.
Product Details
CAP Barbell 100 LB Vinyl Weight Set provides us with six plates, two 25-pounds, two 15 pounds, and two 10 pounds. Every plate has a hole to accommodate the barbell. This set also provides one 2-piece steel bar and two steel spring collars. All of the plates are made with cement and coated with vinyl.
One can use this barbell both in-home and at the gym center. You can perform all kinds of barbell exercises through this to strengthen your arms, back, chest, and legs. You can perform squats, good morning practice, bench press, barbell row, shoulder press, deadlifts, and any other exercise, which is possible.
Pros:
- Easy to assemble.
Cons:
- Should not drop hard on the ground.
Power Zone Squat Stand
Features:
Brand: Sunny Health & Fitness
Item Weight: 83 Pounds
Material: Steel
Color: Black/Red
Dimensions: 38 x 53 x 87 inches
Product Details
Sunny health & fitness power zone squat stand rack power cage is built with premium quality steel. This frame can significantly handle around 805 lb weight of the barbell. The angle can be used as a pull-up bar with eight different positions.
Sunny Health & Fitness Power Zone Squat Stand Rack Power Cage with perfect safety clips provides us extra stability while using the machine. While squatting with the heavier weight, you will always have a spotter in the power zone with safety latches to make you feel safer.
You can Fit up to a 7 ft Olympic bar and store extra barbell plates in it. It also provides 6 resistance band pins to give you additional resistance while lifting and squatting.
Pros:
- It is made with premium quality steel to make your exercise safer.
Cons:
- Weight plate storage should be fully stacked while using resistance bands to prevent tipping over.
Bowflex SelectTech 552 Version 2
Features:
Bowflex SelectTech 552 Version 2 | Two Adjustable Medium Dumbbells | Black, Red & Grey
Product: Dumbbell
Type: Gym
Brand: Bowflex.
Weight Settings: 5, 7.5, 10, 12.5, 15, 17.5, 20, 22.5, 25, 30, 35, 40, 45, 50 and 52.5 lbs
Weight Range: 5 – 52.5 lbs per Dumbbell 2.5 Increments up to 25 lbs
Compatible Stand: Bowflex SelectTech Stand with Media Rack
color: Red, Black, Grey.
Product Details
Bowflex SelectTech 552 Version 2 is a cutting-edge technology of the gym section. This product comes with an attractive and fashionable feature. This product lets you adjust from 5 to 52.5 pounds of weight. Respectively the increment is 2.5 pounds to the first 25 pounds.
Its exclusive design lets you easily switch from one exercise to another very fast. A combination of 15 sets of weight into one and a very exclusive dial system provides you extra comfort and lets you free from buying multiple dumbles. Its stylish rack enables you to place it fashionably. This product also gives you two years of warranty on its weight plates.
Pros:
- Attractive feature with two years of warranty.
Cons:
- Assembling is a little bit complicated.
Weider XRS 20 Olympic Squat Rack.
Weider XRS 20 Olympic Squat Rack with Adjustable Safety Spotters and Bar Holds.
Features:
Brand: Weider
Material: Alloy Steel
Color: Gray
Frame Material: Alloy Steel
Weight Capacity: 300 Lb.
Product Details
Weider XRS 20 Olympic Workout Rack comes with a solid frame constructed with Alloy Steel. This product can handle 2” Olympic size weight sets. This product provides us with an adjustable upright and safety spotter so that it can cope with your body and height.
With Weider XRS 20 Olympic Workout Rack, you can easily do all professional gym-like rack pull, standing bicep curl, traditional squat, good morning workout, and other gym activities. You can buy this product for both home and gym centers. According to the product review, most of them are using this rack at home, and they are delighted with this product.
Pros:
- Multiple upright spotters to adjust with your height and weight.
Cons:
- It is not recommended for a man with more than 6 ft. height.
Barbell Grips-Thick Bar Fat Grips
Barbell Grips-Thick Bar Fat Grips for Weightlifting 1 inch-Dumbbell Handles Stress Relieve Alpha Grip Hand Protector Pull up Tape Arm Blaster Adapter for Standard Hex/Bicep/Triceps/Threaded/Shrug Bars.
Features:
Type: Barbell grips.
Brand: IADU
Color: Black, Blue, Grey, Green, Red, Skyblue.
Size: 4” Long x 2” Outer Diameter x 1” Inner Diameter.
Made with: Rubber.
Product Details
Barbell Grips-Thick Bar Fat Grips are made with rubber, which will prevent you from slipping the bar. This barbell will help you grip well with the bar to reduce the joint pain, which comes from shifting the stress by weight lifting. It allows you to do your forearms, biceps, chest, and tricep with comfortability.
This product grip allows you to increase your grip power to work out for a long time and feel no pain. Assembling this grip with your bar is very easy; stretch slightly and place it with the bar to accommodate it.
This product comes in several colors, including black, blue, grey, green, red, sky blue. So what are you waiting for, select your favorite color, and hit the buy icon?
Pros:
- Grips reduce pain from the friction between our palm and bar.
Cons:
- No cons.
Magnetic Under Desk Elliptical Machine Foot Pedal Exerciser
Features:
- Brand: Sunny Health & Fitness
- Color: Gray/ Pink
- Model Name: SF-E3872 For Gray, P2030 for Pink
- Item Dimensions( LxWxH): 24 x 19 x 11 inches
- Material: Steel
- Digital monitor: Speed, Time, Distance, Calorie, Scan
- Resistance Levels: 8
- Product Weight: 25 lbs
- Batteries Required: 1 LR44 (Included
- Assembly: Fully assembled
- Tension System: Magnetic
- Warranty Description: 8-year structural frame / 180 days other parts and components
- Foot pedals: Non-Slip
- Customer review: 4.5 out of 5
Product Details
This room training equipment can assist you in getting your legs going forth with minimal strain on the joints. The use of rough foot pedals reduces slipping. Good for improving lower body muscle strength, blood flow, and functional mobility.
It comes fully built! Easy pre-assembly means you may save money, time, and effort on assembling your elliptical machine; simply uncrating and start your exercise adventure! Reverse cycling is not advised.
Using the centrally situated digital display, you can monitor your exercise progress. Stay abreast of your duration, pace, calories burned, and travel distance.
Alternatively, you can use the scan method to scroll over all parameters while figuring it out. This brand used the tension lever to choose from 8 stages of belt drive electromagnetic resistance combined with a low maintenance design to have a wide range of training levels to meet your unique demands.
This reduced and small workout machine can be positioned anywhere you want to sit. It is lightweight and comes with a transportable pole. Maintain your movement and keep your feet going safely. Non-slip foot pedals are suitable for people of all types, and the retaining grip assures safe footing during exercises!
Pros:
- The stiffness can be modified to make pedaling more manageable and maybe more difficult.
- This circular will work for those seated in a correct-sized chair with plenty of room around the elliptical.
- It’s easy to set the intensity, and all you must do is move your feet in a smooth, easy movement while you’re on the computer or doing what you want.
- There is no assembly necessary!
Cons:
- The elliptical can only be pulled in so far before its petals collide with the shelf just on the inner lowest back area of the desk.
- The motion is minimal.
DRSKIN Men’s 3 Pack Dry Fit Y-Back Muscle Tank Tops.
Features:
DRSKIN Men’s 3 Pack Dry Fit Y-Back Muscle Tank Tops Mesh Sleeveless Gym Bodybuilding Training Athletic Workout Cool Shirts.
Type: gym clothes.
Department: men
color: Available.
Product Details
Different situations demand different attire. We can’t wear a sweater on a sunny and 40 degrees temperature day. We need something light to wear. Just like that, we need gym clothes while we are gyming.
DRSKIN Men’s 3 Pack Dry Fit Y-Back Muscle Tank Top is made with 92% of polyester, 8% spandex mesh fabric.
This product is soft, and its dry-fit moisture-wicking fabric keeps you free to dry while you are working out. This top is very comfortable and allows you to move to complete your raps freely.
You can use this for all kinds of sports like running, Bodybuilding, Squat, Golf, skiing, training, baseball, basketball, soccer, American football, gym, weight training, cycle, yoga, morning exercise, rashguard, snowboarding, and so on.
Pros:
- Suitable for all seasons.
Cons:
- Overstretching can tear it.
AURIQUE Women’s Gym Shorts.
Amazon Brand – AURIQUE Women’s Gym Shorts
Features:
Package Dimensions : 9.69 x 5.28 x 2.28 inches; 4.94 Ounces
Department: Women’s
Manufacturer: AURIQUE
Color: Gray Charcoal Marl, Gray marl, Black.
Size: available.
Product Details
This product is specially made for women for their active lifestyle. These stylish gym shorts will give you extra comfort while you work out. AURIQUE manufactures this product with 60% cotton and 40% polyester and is suitable for machine wash.
Wearing this gym short, you can do all your gym activities comfortably, including gymnastics, biking, working out, Good morning workout, yoga, running, or any other casual activities which are possible.
Pros:
- Comfort with style.
Cons:
- Shouldn’t wear Mismatched size
FAQs
1) Is Good morning exercise risky?
Yes, imperfectly doing can bring suffering.
2) Is this practice suitable for all?
You have to be strong enough to do other exercises like deadlift and squat to perform this.
3) What is the right time to do this kind of exercise?
No specific time, You can do it at your convenient time.
Buying Guide
Before buying this heavyweight gym equipment you must have some knowledge about it. Make sure the pin fits well. And springs are accommodated with the bar correctly.
User Guide
Users should be aware of the placing of this heavyweight gym equipment. While doing good morning exercise, be careful about weight load. Try to keep them neat and clean and free of sweat to avoid rusting. Keep all kinds of heavyweight tools away from children to prevent accidents.
