Goodmornings: what rep scheme should I use?

Asked by: Sarah Ellerkamp

For general strength building sets, athletes can use the good morning in the five to 10 rep range and do this with moderate to heavy loads if the loading is placed on the hamstrings and glutes. This is generally a strength accessory exercise and should not be trained for max strength like the deadlift and squat are.

What muscle group do Goodmornings work?

The good morning exercise works muscle groups along the backside of your body, including your hamstrings, gluteus maximus, erector spinae, and lower back muscles. With proper form, good morning exercises can increase your leg and back strength.

How many reps of good mornings should I do?

12 to 15 reps

Good mornings target your entire posterior chain—especially your hamstrings and lower back. Reps/sets for best results: Aim for 12 to 15 reps with a 5 to 10 pound weight for a sure-fire way to get the hamstrings, glutes, and lower back ready for heavier lifts like deadlifts and squats, Murrieta says.

Are good mornings better than RDL?

Many lifters will use RDLs and Good Mornings interchangeably but this study found that RDLs are more effective at targeting both the glutes and hamstrings.

Are Goodmornings good for glutes?

While good morning primarily strengthens your glutes and hamstrings, they also strengthen all the other muscles in the posterior chain (the muscles along the backside of the body), such as the upper back, lats, and calves.

Are good mornings push or pull?

Are Good Mornings Push or Pull? Good Mornings are a pull exercise. Examples of hip extension lower-body pulling exercises include deadlifts, reverse hyperextensions, good-mornings and pull-throughs.

Are good mornings for back or legs?

The good morning exercise works the hamstrings, back, glutes, and abs. Using a weighted barbell increases the load on these muscles,1 though beginners should start with a light weight (or no weight at all). Add the barbell good morning to your lower body and core strength training routine.

Are Goodmornings worth it?

The good morning is a very effective exercise at strengthening the muscles in the posterior chain which include your hamstrings, lower back, and glutes.

Should I go heavy on good mornings?

Simmons recommends frequent, heavy use of the good morning on max effort days — where the lifter works up to a 1-5 rep max — to help improve the squat and deadlift. Simmons works largely with equipped powerlifters, but plenty of high-level raw lifters train heavy good mornings successfully, too.

How many good mornings should I do?

For general strength building sets, athletes can use the good morning in the five to 10 rep range and do this with moderate to heavy loads if the loading is placed on the hamstrings and glutes. This is generally a strength accessory exercise and should not be trained for max strength like the deadlift and squat are.

Do Romanian deadlifts help deadlifts?

But the king of them all is the Romanian Deadlift, because whether you are a sumo or conventional puller, RDLs can help boost your deadlift.

What’s the difference between good mornings and deadlifts?

It is called a “good morning” because it mimics the bowing motion used for greetings. Good mornings are also hip hinge movements that rely on bending the waist to target specific muscles in the upper and lower body. While the deadlift is a more vertical movement, good mornings are a more horizontal or forward movement.

What muscles do kettlebell swings work?

While kettlebell swings are a full-body workout, they mostly target the muscles along the posterior chain (back of the body). The main muscles used are the glutes, hamstrings, spinal erectors, and muscles of the upper back.

What happens when you do 100 kettlebell swings a day?

100 kettlebell swings a day improves your posture, reduces back pain, promotes health testosterone and growth hormone levels, and builds a habit of movement and fitness into your daily lives.

How heavy should kettlebell swings be?

And because most kettlebell movements are dynamic, you can stand to pick up something heavier than you would with a dumbbell. According to Daily Burn kettlebell expert, Cody Storey, women might want to start with 8 kg (18 lbs) or 12 kg (26 lbs), and men with 16 kg (35 lbs).

Is it OK to do kettlebell swings everyday?

The kettlebell swing normally targets your core and upper body muscles, including your hamstrings, glutes, and shoulders. Kettlebell swings will help you burn more calories, improve your endurance, scorch fat, reduce low back pains, and enhance your body posture. You can do them every day to achieve the best results.

How many reps should I do with kettlebells?

8 – 12 reps = Muscle Development (Hypertrophy)



For many popular kettlebell workouts you will be working within this rep range. A classic lifting format is 10 reps x 3 – 5 sets. Rest between sets will be around 60 – 90 seconds each.

How many calories does 100 kettlebell swings burn?

Based on a typical average of 22 swings per minute, that would mean a total of about 440 swings (6). In 20 minutes, the participants burned an average of 400 calories (20 calories per minute). Based on that calorie count, you can expect to burn approximately 100 calories from 100 kettlebell swings.

Are kettlebell swings better than running?

Minute for minute, kettlebell swings burn more calories, but obviously you cannot swing for as long as you can run. I think it’s fair to say that performing light to moderate weight kettlebell swings for 15 minutes burns roughly the same amount of calories as a 40-minute jog.

Is the kettlebell swing a complete workout?

The hardstyle kettlebell swing is a full body exercise. It works the hamstring, butt and back muscles or “posterior chain”, like no other. Swings challenge the grip, forearms and shoulders and simultaneously exhaust the thighs. And swings deliver spectacular results – quickly.

How long before you see results from kettlebell workouts?

FAQ. How quickly do you see results from kettlebells? With a good diet and a sensible kettlebell training program you will start to see cardio, strength, muscle and fat loss improvements within 30 days.

Can kettlebell swings replace cardio?

Yes, without using a treadmill, bike, or elliptical. Kettlebell workouts can even replace an extra cardio session at the end of a workout. They provide a way to incorporate strength training and cardio training into one.

Are kettlebell swings considered HIIT?

Kettlebell swings are HIIT all by themselves. Put together kettlebell squats and swings are amazing for full body HIIT workout (high intensity interval training) circuits because they do double duty as fat burning weight loss exercise and as strength building exercise. The kettlebell is not a fad workout tool.

Are kettlebell swings overrated?

Still, we surveyed a few trainers for the exercises they feel are the most overrated. It turns out burpees, kettlebell swings and situps are especially unpopular with the training set. Think of this as what happens when trainers stop being polite and start getting real.

How many kettlebell swings should I do per day?

Using Rep Setting for Your Daily Kettlebell Swing Workouts



You can use a system called ‘rep setting’ in order to ensure you do not over exercise each day. Set the total amount of swings to 60 reps. Next ensure that you do not swing more than 60 times each day.

Do kettlebell swings burn belly fat?

Kettlebell exercises are great for an intense full-body workout to build strength and muscle tone, burn calories and lose weight, including belly fat.

What happens if you only do kettlebell swings?

Simply put, improper kettlebell swing form just adds fuel to the already burning fire of postural imbalance. A perfect kettlebell swing will work your posterior chain muscles (back, abs, butt, hamstrings) and combat all the ill-effects of our anterior dominant Western Society.