The banded Good Morning is an exercise used to strengthen the posterior chain. The hamstrings, glutes, and low back can be activated without heavy compression on the spine when performing the banded good morning. This movement can be programmed into a fitness routine to introduce proper hip hinge execution without the use of eccentric loading. The low impact benefits of the banded good morning allow the user to develop new movement patterns, making it an ideal exercise for the novice lifter. Banded good mornings are also good for warming up the glutes and hamstrings before moving on to more advanced exercises or as an accessory movement after your main lift. This exercise is best performed for high repetitions.
how to perform the banded Good Morning
begin with a large resistance band around the back of your shoulders. Make sure your shoulders are retracted and your chest is pushing out. This allows for better form during the movement. Grab the band and step on it with both feet. Stand up so there is tension on the band. Begin with knees slightly bent, keep your hands gripping the bands and start to push your hips back. Maintain a neutral spine and allow your back to become perpendicular to the ground while still maintaining proper form. Stand back up to the start position and squeeze your glutes. Repeat for desired reps. When executing this exercise aim for a 3:1:1 ratio. This means, a slow 3 count on the downward movement, 1second pause at the bottom, and 1 second back to the standing position.
