Many lifters struggle to stay tight in squats and deadlifts, their low back starts to round and their lifts feel dangerous. Especially those training on their own without structured guidance. Losing torso position, collapsing forward, or rounding under load is one of the most common issues we see from lifters seeking online powerlifting coaching.
These breakdowns lead to plateaus in strength, inconsistent technique, and bad lifts on the platform. Without the right cues or corrective work, even strong athletes hit plateaus they can’t break through. Your squat keeps pitching you forward, bracing that disappears the moment things get heavy, you have strong legs that can’t express their power because your torso can’t stay tight and your progress feels random rather than predictable.
This is exactly why the good mornings are a staple in quality powerlifting coaching. It develops bracing, hip control, and posterior-chain strength, a few of the most important mechanics you need to maintain position under heavy loads. In this guide, I’ll break down how to perform good mornings effectively and walk you through the 7 tips we use with our online clients.
Benefits of the Good Morning
✓ Teaches a Strong Hip Hinge
A proper hinge is critical for deadlifting and maintain position in the squat. Good mornings force you to hinge correctly under a barbell, which makes the pattern automatic.
✓ Improves Squat Position and Recovery
If you’ve ever been pitched forward in a squat, this is the exercise that teaches you to fight through it. Good mornings build the strength to “save” imperfect reps or PR attempts, where it matters most.
✓ Builds Confidence Under a Barbell
Because the bar sits in a low-bar position, the movement carries over extremely well to the competition squat. You learn to brace, walk out, and stabilize just like you would for heavy singles.
What Muscles Do Good Mornings Work?
Good mornings primarily target the posterior chain, including:
- Glutes: powerful hip extension
- Hamstrings: maintaining tension through the hinge
- Erectors: resisting spinal flexion
- Upper back: holding the bar tight
- Core: bracing and maintaining intra-abdominal pressure
This makes them one of the most complete “position strength” exercises in powerlifting.
Good Mornings for Powerlifting?
A powerlifting-style good morning looks a bit like a squat, but functions as a hinge:
- Bar in a low-bar squat position
- Stance similar to your usual squat stance
- Slight knee bend, hips driving back
- Torso loading over the hips while staying neutral
The movement is more specific to the squat than an RDL because the bar placement and body mechanics closely mimic squat positioning under load.
Are Good Mornings and RDLs the Same?
They are similar but definitely not the same:
Good Morning
- Bar on your back
- More upper back + spinal erector demand
- Teaches torso tightness for squats
- More squat-like mechanics
RDL
- Bar in your hands
- More hamstring stretch
- Better for deadlift lockout and bar path
- More deadlift-like mechanics
Both are valuable. Both train the hinge. But they serve slightly different purposes. Powerlifters often benefit from using both.
7 TIPS FOR PERFECT GOOD MORNINGS
These cues come directly from your instructional slides and represent the ideal way to perform the movement for powerlifting carryover.
1. Set Up With Depressed and Retracted Shoulders (Low-Bar Position)
Create a tight upper-back “shelf.” This stabilizes the bar and prevents rounding as you hinge.
2. Use a Wider, Stable Stance
Keep your feet straight or slightly angled outward. A stable base makes the hinge smoother and more controlled.
3. Keep Your Eyes Forward
Looking forward helps you maintain a neutral spine. Avoid looking up, which often causes lumbar overextension.
4. Brace With a Proud Chest
Lift your sternum slightly while locking your core down. Think “rib cage down, chest proud.”
You want to brace like a squat — tight, pressurized, and unmoving.
5. Initiate the Descent by Pushing Your Hips Back
This is the most important cue.
Avoid bending from the upper body — that’s not a hinge, and it dumps the load onto your lower back.
You’ll know you’re making this mistake if:
- Your low back rounds
- Your hamstrings don’t feel loaded
- The bar drifts forward
Hips move first, torso follows.
6. Keep a Slight Bend in the Legs With Shins Vertical
Don’t turn the movement into a squat.
- Soft knees
- Shins vertical
- Weight on midfoot / heel
This keeps the emphasis on glutes and hamstrings.
7. Aim for Max Depth Without Losing Position
For most lifters, this is slightly above parallel, or the deepest you can hinge while:
- Keeping your low back neutral
- Maintaining bracing
- Avoiding hip tuck
Go as low as your posterior chain strength allows without rounding.
Conclusion
The good morning is one of the most effective variation lifts for improving squat and deadlift performance. It teaches a powerful hinge, strengthens the entire posterior chain, and builds the positional control lifters need to stay tight under heavy weight.
For athletes following structured programming or working through online powerlifting coaching, the good morning becomes even more valuable because it can be written in your program at the exact point you need it to target your weaknesses and technique goals. Whether you're refining your squat mechanics or building a stronger deadlift, this lift deserves a permanent place in your training toolbox.
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