Good Morning for BJJ
The good morning is a hip hinge exercise with the barbell on the back that heavily targets the hamstrings and lower back. It builds the posterior chain strength needed for explosive bridging and maintaining posture under pressure. The loading pattern trains spinal erector endurance for long training sessions.
✓ Step-by-Step Instructions
- 1 Place a barbell across your upper traps as in a back squat.
- 2 Stand with feet shoulder-width apart and a slight bend in your knees.
- 3 Brace your core and push your hips back to initiate the hinge.
- 4 Keep your back flat as you lower your torso toward horizontal.
- 5 Hinge until you feel a deep hamstring stretch.
- 6 Drive your hips forward to return to standing, squeezing your glutes.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Strengthens the posterior chain for maintaining posture in closed guard and resisting collar drags. The hip hinge under load builds the same muscular endurance needed during lengthy guard passing sequences.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rounding the back during the descent
- ⚠ Using too much weight
- ⚠ Not hinging far enough
- ⚠ Bending the knees excessively
🔄 Variations
- → Seated good morning
- → Banded good morning
- → Safety bar good morning
- → Single-leg good morning
Track Your Good Morning Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Good Morning help my BJJ game? ▼
Strengthens the posterior chain for maintaining posture in closed guard and resisting collar drags. The hip hinge under load builds the same muscular endurance needed during lengthy guard passing sequences.
What equipment do I need for the Good Morning? ▼
You will need: barbell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Good Morning? ▼
The Good Morning is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.