This Good Morning Variation Is the Secret to a Bigger Deadlift

Usually to get better at squats and deadlifts you need to practice heavier squats and deadlifts. But that's a bit one-dimensional. There's plenty to be gained from methodical accessory and warmup work. And there's one unique exercise that can really take your lift to new heights. 

The chest-loaded good morning not only yields strength benefits but is also perfect for novice lifters learning how to properly hinge their hips. 

"The chest-loaded good morning brings the center of mass closer to the hips, reducing strain on the low back and making the movement easier to control," says Everett Miner, NASM-CPT and owner of Miner Fitness. "It provides a safer, more accessible way to develop proper hip hinge mechanics, making it a valuable tool for progressing toward Romanian deadlifts (RDLs), conventional deadlifts, and barbell good mornings."

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Why It Works

A basic barbell good morning focuses on the extension of the glutes and hamstrings, but also puts strain on the lower back. The chest-loaded good morning, on the other hand, reduces the leverage demands on the posterior chain while also increasing core engagement. 

"For individuals who experience lower back discomfort or hesitate to deadlift due to injury concerns, the chest-loaded good morning provides a safer entry point into hip hinge training," Miner says. "By reducing the leverage demands on the posterior chain, this variation allows lifters to focus on developing proper movement patterns without excessive lumbar stress."

Related: The Sneaky Gymnastics Move That Torches Your Deep Core Muscles

While the movements are slightly different, chest-loaded good mornings still work many of the same muscles, just to a different degree. By building strength with this variation, Miner suggests you will reinforce proper hip hinge mechanics, core stability, and posterior chain activation, all of which improve deadlift performance.

"While good mornings share similarities with conventional deadlifts, they place a greater emphasis on spinal extensors and hamstrings, making them particularly beneficial for improving the mid-to-late phase of the deadlift (lockout strength)," Miner adds. "Because of the similar muscle activation and movement pattern, improving strength in good mornings carries over to both squats and deadlifts, particularly for working through sticking points or maintaining bar speed from off the floor."

How to Do a Chest-Loaded Good Morning

1. Start standing with feet hip-width apart, holding a kettlebell against your sternum.
2. Maintaining a tall, neutral spine, shoulders back, and soft knees, hinge at the hips, keeping shoulders above hips.
3. Reverse the movement by activating your hamstrings and thrusting hips forward, fully extending the hips and squeezing your glutes to end the rep. 
4. That's 1 rep.