Kettlebell Good Mornings
Hip-hinge with a kettlebell at chest or behind the neck — direct hamstring and lower-back work.
Level: Foundation
Primary: Back - Lower
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Hinge
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The hamstrings drive the lengthening and the return through hip extension. The gluteus maximus assists. The spinal erectors work isometrically against the lever. The trunk braces.
How to perform
Setup
Stand with feet shoulder-width apart. Hold a kettlebell at chest level with both hands, or behind the neck across the upper traps. Slight knee bend.
Execution
Hinge forward at the hips with a flat back until the torso is roughly parallel to the floor. Drive the hips forward to return to standing. Squeeze the glutes at the top.
Common mistakes
- Bending the knees more during the rep.
- Rounding the lower back at the bottom.
- Going too heavy.
- Squatting forward instead of hinging.
- Lifting too heavy too early.
Progressions and regressions
Regress to bodyweight good mornings. To progress, increase load, work pause good mornings, or move to barbell good mornings.
Programming notes
Posterior-chain accessory. 3-4 sets of 8-12 reps, twice a week.
