Tip The Best Posterior Chain Exercise for Pros Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Best Posterior Chain Exercise for Pros Are you pretty advanced Try a few of these good morning variations by Dan North August 6, 2020August 9, 2022 Tags Training Good mornings are one of the best posterior chain exercises, but they demand respect. This isn't an exercise you should be doing if you're not an experienced lifter, or someone who can't already do squats and deadlifts with optimal technique. But if you've got those down and you already know how to do a standard good morning, here are some variations to try: Using bands in this set-up actually teaches proper hinging mechanics by pulling you forward. The accommodating resistance as you extend your hips forward adds extra tension as well. Got shoulder issues and can't get into a back-rack position? This might work instead. Front-loaded lifts like Zercher variations take the stress out of the shoulders and put more demand on the core while giving your upper body a great workout. The seated good morning puts way more emphasis on the lower back. You have little to no support from the legs, so all of that tension is in the lower back pillars. Shoulder issues? No barbell? Dumbbell good mornings might be a good idea for you. If you're just learning how to do good mornings, try this variation before moving on to the barbell. Mucked-up shoulders are common. Safety-bar exercises are an effective way to load weight on your posterior chain without having to put the shoulders in a vulnerable position. Here you don't need to sacrifice load to compensate for your shitty shoulders. One of my go-to warm-up drills before squats and deadlifts to get the posterior chain going. Use one of these variations as a main compound lift on your lower-body training days ONLY if you're an experienced lifter. Do 4-6 reps for 3-4 sets. Or use it as an accessory lift on your lower-body training days. Do 8-10 reps for 2-4 sets. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Cat s Lair 4 Q & A with John Paul Catanzaro Training John Paul Catanzaro February 13 Training 40 Years of Insight - Part 2 From fat loss to strength to motivation, this iconic strength coach shares his wisdom on success, in the gym and out. Motivation, Powerlifting & Strength, Training Dan John September 29 Training The Iso Push-up It's probably the simplest training method imaginable, but it's oh-so effective in promoting shoulder stability and building power and strength. All it takes is a minute and thirty seconds, three times a week. Training Brad Kaczmarski February 7 Training Get That Squat Up Leg presses and extensions will build the legs, but if you want to be a masterful squatter you need to get under the bar. Follow this plan. Powerlifting & Strength, Squat, Training Tim Henriques December 5