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waiter's bow exercise

good morning exercise

waiter's bow exercise
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Beginners Guide: How to Hip Hinge | The Waiter’s Bow

Waiter’s Bow is a great progression when learning the proper way to hip hinge. What makes this exercise different from a regular good morning is the placement of the workload. Typically, the workload for a good morning is on the back of the shoulders. For this exercise, the weight will be held in the front, close to the collarbone/upper chest area. This movement can be favored for a novice lifter for a couple of reasons.

  • The Waiter’s Bow has an easier set up than a typical good morning again, weight placement.
  • If you are new to lifting then putting a barbell on your shoulder blades might be intimidating or even just uncomfortable.

Therefore, making the Waiter’s Bow a better option. Also, just like the banded good morning, this exercise can be used a warm-up/ activation before the main lift or as an accessory movement.

how to perform the Waiter’s Bow

To start the exercise, begin by selecting a dumbbell and holding it by the hexes or the ends of the weight. Arms should be bent and the weight will rest right under your collarbone. Keep your chest pushed out and shoulders pulled back. Allow your knees to be slightly bent and begin to push your hips back into a hinge position. Make sure your knees only bend somewhat or this movement could easily turn into a squat. Maintain a flat back until you reach the perpendicular position. Stand back up to the start and squeeze your glutes. Repeat for desired reps and be conscious of the 3:1:1 ratio.

banded good morning how to guide
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Banded Good Morning: Develop Stronger Links In Your Posterior Chain

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.