Good Morning Instructions

Starting Position:
Stand with your feet hip-width apart, holding the steel mace horizontally behind your shoulders in the horizontal top body placement. Your hands should be in an over/over hand placement. Position the mace so that it rests comfortably across your upper back, not on your neck. Your elbows should be bent and pointing towards the ground. Keep your core braced, shoulders back and down, and your spine neutral.

Performing the Good Morning:
With a slight bend in your knees, hinge at the hips by pushing your hips back while keeping your back flat and your chest lifted. Lower your torso forward, bringing your upper body towards parallel with the ground or as far as your mobility allows while maintaining a neutral spine. Your head should follow the natural line of your spine, with your gaze slightly forward and down.

Returning to Starting Position:
Engage your glutes and hamstrings to reverse the movement, driving your hips forward to return to the starting position. As you stand back up, keep the steel mace resting on your upper back, maintaining a strong core and neutral spine throughout the movement.

Repetition:
Repeat the hip hinge movement for the desired number of repetitions, ensuring you move slowly and with control to maintain proper form. Then work the other side.

Muscle Groups & Rating:

Targeted Muscle Groups: Glutes, Hamstrings, Lower Back

Difficulty Rating: Intermediate