Good Morning Exercise sequence.

Olympic Weightlifting movements have become a popular method of training for people of all ages recently. The two lifts (Snatch and Clean & Jerk) comprise similar phases which make it easier for those doing the movements to break down the movement into distinct parts. This, like any skill, makes it easier for those involved to focus on specific part of the movements in order to improve the full lifts themselves. The First Pull in Olympic Weightlifting movements is the portion of the lift where the barbell leaves the floor and is guided to an area between the mid-thigh and the hip. This portion is critical because the speed and direction with which this movement occurs can affect the phases after it which have less room for error.  For these reasons we are putting out a four-part series on exercise progressions for improving the technique of the First Pull phase of your snatch technique. The first exercise in our four-part progression is the Good Morning.

Exercise #1: Good Mornings

Equipment Needed: Weighted Bar

Main Muscle Groups Worked: Spinal Erectors, Hip extensors, Knee Flexors

How to Perform:

Starting Position

  • Place either an unloaded barbell or dowel on your shoulders behind your neck with a shoulder width grip pulling the bar into the shoulders.
  • Stand with feet directly under hips with toes pointed forward.

Movement

  • Push Chest up and Butt back to create tension through the back.
  • Unlock the knees and slowly have your trunk flex forward as low as possible while maintaining a flat or “tight” back and a slight bend in the knees.
  • Once you’ve reached an end range of motion maintaining this technique return back to the start position.

Recommended Sets and Reps:

  • 3 sets of 5-10 reps with light load initially.

Modifications:

  • Progress movement with more repetitions initially until trunk can reach a level parallel with the ground, once this is reached, increases in weight are more appropriate.

Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training. Plus Registered Fitness Classes like Olympic Weightlifting.

by Devin Clayton

Devin is a Bachelors of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is a NCCP certified Weightlifting coach.