Good Morning (Kettlebell)

A posterior chain exercise performed by hinging forward from the hips while holding a kettlebell, strengthening the lower back, hamstrings, and spinal erectors.

Instructions

1. Stand with feet shoulder-width apart, holding a kettlebell vertically against your chest or clasped behind your head.
2. Maintain a neutral spine and slight knee bend throughout the movement.
3. Initiate the movement by hinging at the hips, pushing your buttocks backward.
4. Lower your torso forward while keeping your back straight until you reach approximately 90 degrees.
5. Maintain tension in your hamstrings and lower back throughout the descent.
6. Drive your hips forward to return to standing, extending through your posterior chain.

Tips

• Keep your spine neutral throughout to prevent rounding and protect your lower back.
• Push your hips back initiating the movement, rather than bending at the waist.
• Maintain a slight knee bend to reduce hamstring tightness and improve comfort.
• Focus on the strong contraction of your posterior chain as you return to standing.
• Start light and progress conservatively as lower back loading requires careful progression.