10 Good Morning Mistakes and How to Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
Submit your questions to Mike on the weekly RP webinar:
• Webinars
If you have detailed questions, feel free to ask them in our weekly KZbin Q and A: • RP+ Webinar with Mike ...
Watch quick video instructions for dozens of common exercises: / @renaissanceperiodization .
Learn to design your own hypertrophy programs: renaissanceperiodization.com/....
Purchase advanced programs:
Male: renaissanceperiodization.com/...
Female: renaissanceperiodization.com/...
Purchase Simplified and At-Home Programs:
Male and Female Simplified: renaissanceperiodization.com/...
Female At-Home: renaissanceperiodization.com/...
0:00 Intro
0:12 Opening remarks
0:52 Mistake #1 - Bending the knees too little or too much
2:42 Mistake #2 - Letting the pelvis posteriorly tilt
4:50 Mistake #3 - Not enough or too much ROM
6:36 Mistake #4 - No standardized ROM
8:44 Mistake #5 - Uncontrolled descent
10:02 Mistake #6 - Re-bending the knees
10:49 Mistake #7 - Not pushing the hips back
11:49 Mistake #8 - Hand and head position dogma
13:53 Mistake #9 - Can’t feel your hamstrings
15:27 Mistake #10 - Going too heavy or too light
16:39 Concluding remarks

[@WolfCoaching]

0:12 Opening remarks 0:52 Mistake #1 - Bending the knees too little or too much 2:42 Mistake #2 - Letting the pelvis posteriorly tilt 4:50 Mistake #3 - Not enough or too much ROM 6:36 Mistake #4 - No standardized ROM 8:44 Mistake #5 - Uncontrolled descent 10:02 Mistake #6 - Re-bending the knees 10:49 Mistake #7 - Not pushing the hips back 11:49 Mistake #8 - Hand and head position dogma 13:53 Mistake #9 - Can’t feel your hamstrings 15:27 Mistake #10 - Going too heavy or too light 16:39 Concluding remarks

[@fa113nreturns5]

@@BenBenjaBenjamin You can upload a video and mark it private until you're ready to make it public. Most KZbinrs do this for a variety of reasons. Milo is probably the person in charge of uploads to youtube, writing descriptions with timestamps and more. Btw this video is probably a year or two old. Mike hasn't had a beard for a while. More than likely this was a RP members only video on their site and just now they are making it available on this platform.

[@taibro3868]

@@fa113nreturns5 milo does the time stamps. Pretty cool guy i met irl

[@fa113nreturns5]

@@taibro3868 that's awesome.

[@gustavtanciulamadsen2928]

Wouldn't it just be an idea to use the youtube timestamp mechanic instead?

[@fa113nreturns5]

@@gustavtanciulamadsen2928 Correct. @Milo Wolf here is how to do it. kzbin.info/www/bejne/mGKpoJKDlNmdbNk

[@simranbiryani3068]

Hey folks, Wolverine here with Renaissance Periodization.

[@michaellee8815]

He’s got the height for it!

[@fintan89]

Hugh jackedman

[@AldoCalrissien]

Mike would be an amazing Wolverine

[@StarCrusher.]

How Dr. Mike is holding the bar in this entire video further cements his role as the Hypertrophy-Jesus.

[@Barkotek]

aka the regular jesus

[@hiraya5296]

the swoly spirit works through him

[@Kiddowesth]

Your explanation and nuances in it were on point. Some of the best I've seen. A great tool for periodization of the posterior chain.

[@jessicalloyd2330]

Nothing has helped my hip hinge flexibility like the good morning, my rom was embarrassing to begin with but I'm down to 45-50° now and my squats and deadlifts finally hit my target muscles. Thank you Dr. Mike for helping me find what range of form is acceptable on so many non-inherently intuitive compound moves! Edit: just wanted to say I started at 15 reps because in tandem with low hip flexibility I had very weak spinal erectors so the erector endurance plus first ever real hamstring stretching was enough to feel some real soreness in the the hams (6 Sets)

[@YourFavoriteNguyen]

very detailed and good presenting skills! thank you for the video. Good morning had always been complimented for me, after this video, I’m more confident with it!

[@lampshade452]

Yesss! Sumo good mornings feel soooo much more natural. Thank you for suggesting this!

[@mikke906]

Thanks for the video. Did the sldl but with a messed up shoulder I had pain the next day. Seems like a great alternative to sldl to avoid the shoulder pain

[@sumdudenorris106]

Menno's just in the back grinding on the glute ham raise as part of his circuit

[@lucabianchini7036]

From time to time, I have to take a 5 or 10 kg step back with this exercise because as I get a stronger core I'm tempted to load more weight, but then I lose all the tension from the harmstrings

[@gamerchristina1079]

I LOVED IT!! GREAT VIDEO!! THANK YOU SO MUCH!! 💪💪❤️❤️‼️

[@marco.pereira]

Started doing this during this macrocycle and first time doing them and they were hurting my knees a little, long story short I wasn't bringing my hips back enough. Thanks for the tips.

[@asp6415]

Perfect timing I'll be adding this to my next training cycle

[@jamesTWisco]

This video is extremely helpful for the workout I am about to engage in.

[@kobe-the-goat339]

Great explanation. Thank you! :)

[@vasilzhiliev6057]

Please never ever stop uploading frequently

[@nonamekallan750]

Dude, the beard is hella cool. Your wife is just jealous she can't have it

[@ecosan2655]

HAHAHAHAH. absolutely love this comment

[@charlescagle2090]

great demonstration, time to add these in the next meso

[@andrepoli9775]

this video is so important, thanks

[@TheEddiedash]

The Alaskan Whaler is arguably the most divisive beard

[@nonachyourbusiness1164]

@Matthew Anthony As you could see, he does not in fact have any beard in the neck

[@minty441]

I was thinking Wolverine 😂

[@splichie1988]

Is there anyone more informative and as entertaining as Mike?? Love the Menno outtake at the end 😂

[@YusifRefae]

i keep getting too much of a pump in my low back lately. i used to feel it in the hamstrings like you say though, when i was using less weight in the beginning. hopefully implementing these tips will get my hamstrings working again and keep my low back from getting too wrecked on these. thanks for the tips

[@willgathers9555]

I just started doing these and ran into the same problem, hammys are getting work but still have a lot of gas in the tank, lower back is cooked, I’m thinking because I had trained hammys here and there from other workouts and ignored my lower back save for a few compound workouts, thoughts?

[@YusifRefae]

@@willgathers9555 for me the solution has been to limit GMs to once per week and make sure I'm 100% recovered before doing them again. also consider adding other movement patterns like romanian deadlifts to reduce overuse. also subbing out barbell squats for landmine squats and belt squats, replacing bent over rows with pull ups and chest-supported rows, and generally limiting axial loading as much as possible. i found my lower back was very strong, but overworked and overused. once i stopped trying to lift 1000lbs and started using common sense, along with a variety of movement patterns, all my back injuries went away! also direct ab work and reclined banded hamstring curls helped as preventatives. i don't pretend to be an expert at this stuff, plz listen to someone else with a professional background!! I'm a hobbyist lifter pursuing health benefits and still too fat to be giving advice but i'm getting there LOL :)

[@iamstephisrad]

Thanks for the video! I was feeling frustrated today because I wasn’t feeling the lift in my hams. I will be using your advice next time I try!

[@The3Lego3Freak]

You can always practice with just your body weight too! If you have a good hip hinge movement pattern then doing them free weight will get your hamstrings firing

[@mitch5944]

Yeah even with bodyweight you can get a super painful stretch

[@kebobscat]

super helpful thanks subscribed

[@blakewescott3798]

I'd love to see a video on hanging leg raises. when I do what I think is full range of motion my hip clicks, doesn't hurt, but doesn't feel like it's good for me?

[@souldoula7436]

I'm curious as to the muscle activation of the barbell good morning vs. The cable pull through hip hinge 🤔 Thank you!

[@YoursydneyguideAustralia]

Thanks from Sydney big fella :)

[@metemad]

Very informative

[@cdm1972]

Bar's great idea. Plus the extra safety.

[@Thesitcher]

Best coach everrr

[@bubblekeiki7395]

"you came here for the pain"

[@DeeDeex007o]

💯👌

[@Xwillywonka]

I've been waiting for that beard's comeback!!

[@edwardp4417]

This was incredibly helpful. Also, Dr. Mike looking like wolverine.

[@nickvoelker7180]

Get a little more volume in that beard, and you've got a really good Sebastian Shaw look going. Thanks for the good morning tutorial too, it's a very underutilized exercise. I have a client this afternoon I'm introducing the lift to, and this was a good recap on the important cues.

[@SuprHrinTring]

Mike, please add a bent over row or pendley row video

[@noboolpit]

I am so late on this video, but they should cast you as the next Wolverine. You certainly have the build and beard for it! Also, thank you for these videos, professor!

[@hypnos-7371]

Can't wait for the barbell row video

[@willgathers9555]

I’ve always overtrained my upper back compared to my lower, in fact this is probably the first time I’ve done any compound movements besides DLs and Squats that would work the lower back, directly or indirectly, from looking in the mirror and getting someone to check my technique it looked very close to what you’ve shown while I feel tension in my hammys, my lower back had seemed to be worked more than those as that was the first muscle to get sore/ reach failure, is this to the immaturity of my lower back muscles or does it sound like a technical issue? Thanks, peace and love!

[@moritzmessner1459]

damn Wolverine back at it again

[@UNGETABLE7]

15:27 Meno re-racking weight plates .

[@gabrielrangel956]

0:25 Came here looking for a cure for depression, oh well, I'll settle for getting beefy hamstrings

[@DeeDeex007o]

"You came here for the pain." 🤣🤣🤣🤣 The only reason I workout. LOL

[@Ian-ic1ze]

Gold

[@cv0669]

does the high or low bar position matter? is one preferential?

[@richardfrancisburton6833]

Widening my stance in good mornings and rdls makes me feel my hams more

[@JustenHarden]

Definitely unique seeing you with a beard! I could get used to it. How do you feel about it?

[@alyssatrainer5537]

can you do this with dumbbells?

[@garywindthorpe4476]

Could you make a video on the science behind active recovery and how to do it properly

[@Croissantrophy.meme.channel]

This? kzbin.info/www/bejne/ronCiah_nax2pK8

[@garywindthorpe4476]

Ury B. Oh thx bro

[@magnusviggen6771]

I love you :)

[@fa113nreturns5]

It ain't a good morning until Dr Mike aka Russian Vegeta says it!

[@shaunakbhatia1908]

Who's the Russian Goku?

[@fa113nreturns5]

@@shaunakbhatia1908 Good question. Probably James.

[@senormofeta6726]

Like the beard Dr. M

[@zactay7130]

17:30 had me ded haha

[@evaa.6754]

What Menno henslamann doing in the background and just creep away like a cat 🐈😂😂😂😂

[@yuggihoar4122]

That Menno cameo =0)

[@russianbeginner643]

Never can do a proper good morning exercise because women in my gym only does quarter reppin on the good mornings exercise I hurt my spine when doing a goodmorning really low

[@luciocastro1418]

Former gymnast here, really long hamstrings, the only way I can feel the stretch its by locking out the knees, should I bend them even though I might not feel as much as a stretch in order to be able to produce more force through the hamstrings? or should I lock out and milk the stretch

[@willpersonaltraining702]

yes bend them

[@valanaaaa]

needed the “fcking do it to get bigger hamstrings” fr 😭🙏

[@zee4125]

That beard looks dope.

[@venkatvallabhaneni1227]

Video idea: Dead-lift mistakes and how to fix them

[@veridan4363]

Bring back the beard, it's dope! It's like an outline for your head! 10 Logan's outta 10 😂

[@thomasrandall5902]

should i be feeling this in the lower back? is that normal

[@cloystreng]

Are those Adidas Ironwork IIs? Time for some new shoes!

[@Tyra_San]

Mom, can we get Wolverine? No, we have wolverine at home. Wolverine at home:

[@revanthshalon5626]

Wolverine in the game boyz.. 👍

[@PhaTs00p]

If the goal is to load and stretch the hamstrings, could you perform this exercise seated with your legs straight? I assume this would take some load of the lower back while the hams still get a good stretch and eccentric load.

[@RevShifty]

I'm a little late for an answer, but yes, you can do good mornings in a seated position. I have no clue how common they are for bodybuilders, but some powerlifters have been bee doing seated good mornings for years. Westside Barbell is probably the most well known gym that advocates for them, and you can find articles where Louie talks about how to do them safely and for max effect from the early 2000s without much work.

[@notJT-er6dd]

I went to the doctor and he said my muscles had atrophy and I thought it was a good thing cause I had never got one before 😂

[@6cef]

Joe Rogan's love child w an Amish dude. From a place of

[@markolive6070]

Is that Menno Henselmans in the background?

[@evaa.6754]

I think so too 😂

[@Weak1987]

Damn, unable to look at sky scrapers anymore :(

[@kartiksingh8605]

9:10 is that menno

[@SnakeC666]

yes

[@CJHan]

Omg the ending with the dude just ruining the shot. 200 IQ move there bud. Doctor you did not look happy.

[@ObboB223]

Dr Mike for Governor

[@kinginthenorth1437]

I don't hate your beard Mike.

[@sharmos]

Beard haters WTF, that beard is awesome !! And it adds a 1000% intimidation factor on the grappling mats. Nobody wants to roll with a jacked Dagestani wrestler.

[@jaycarrillojc]

Idk what I'm doing wrong. I follow these rules but I always feel a light...sting in my left foot doing these. Just have a normal bar on the shoulders and I feel the stretch in the hamstrings but my left foot is almost asleep by the time I'm done. Help

[@markstreich2709]

Sounds like nerve pain transferring from the back to the foot. Try a belt, safety squat bar, or avoid this and work on lower back rehab stuff for a herniated disc. See if the Romanian deadlift feels better

[@jaycarrillojc]

@@markstreich2709 I had back pain for the first time in my life soon after posting this actually so you might have been right.

[@JackgarPrime]

Mike unintentionally flexing (literally) on everyone with arms being too huge for normal human squat setups.

[@shamsmirza7373]

But what is the difference between RDL and Good Morning exercises beyond the fact that in Good Morning the lever arm is bit long thereby making it a somewhat less safe exercise for most of the folks.

[@thegamechanger3317]

I think good morning has greater stimulus to the spinal erector because the lats and upper back muscles help extending the back, but these muscles do not contribute to the good morning.

[@mitch5944]

I use good morning cause I deadlift after leg day it's just a good way to save grip and still do a hamstring stretch movement lol

[@ComingUpDilhouse]

Out here lookin like Wolverine

[@limitisillusion7]

I tried good mornings for the first time. I was trying to target my erectors, and i noticed that bending my knees more from the beginning reduced the hamstring stretch and put more load on my erectors. I was trying to mimic the effect of a hyperextension. Any problem with that? I think I'll try a seated version next time.

[@davidpforman7508]

"Good news you can do more reps that way. Bad news the reps don't count for shit" Hahahahaha

[@Yupppi]

This is such a weird move. All the other barbell moves I can instantly see and think it's rather natural and straight-forward (given some details in technique not to hurt yourself), like squat, deadlift, row, and bench press. I mean I can figure this out, like lifting something on your back, makes me think of those guys loading/unloading riverboats with hay bales in Lucky Luke, yet this still comes out odd. This looks like a really easy move to do wrong in so many ways so that either it does nothing/wrong thing, or it's gonna hurt you. I really think all the fuss about head position comes from the habit of head directing us unconsciously if we don't pay enough attention to posture. Like you tend to slump your back and round your shoulders if you walk with head tilted towards feet, but with straight back when you look in the distance. Yet in that case I find it weird that looking up would cause the injury more than looking down. I've always thought keeping the head up in stuff like this naturally helps keeping the posture proper and not slipping. It might be easier to notice if you tilt towards one side as well, but an experienced bodybuilder surely can pay enough attention despite the head position.

[@caleblonggrear2796]

This guy

[@Maatkare]

oops i think I've been bending my knees at the bottom without realizing trying to hit parallel lol. I'm very flexible but still

[@XXLRebel]

Damn, there were some emotional issues venting through at the start of the video😆

[@Piroslovagvok]

"...sartorius and all those other muscles that tend to extend the hip" the sartorius flexes the hip and also the knee, im confused

[@addstrength1422]

“You came here for the pain.”

[@sourikray1993]

He looks like those Brutes in Assassin's creed.

[@twister4489]

Is this Elliot’s old gym?

[@asas_3]

Rich Piana :)

[@frankchen4229]

bold of you to assume this hip hinge doesn't give me a good time in my early workouts

[@voidofmisery4810]

I’ve never done a good morning because of fear that I don’t know how to do them. Things are about to change

[@remain___]

3:52 damn Mike why are you so green

[@mynamegoeshere78]

The beard just looks weird without having the moustache & front of chin grown in.. like some weird under jaw neck warmer 😁

[@jzen1455]

I don’t know how people do good mornings with a narrow grip. I have to use a wider gripe to lock in the barbell. Otherwise the bar will roll over my head.

[@josesmith617]

Thought i was looking at Hugh Jackman xd

[@alexcahill1619]

humble suggestion for the next "how many reps was that?": ONLY THE FUCKIN SHADOW KNOWS

[@barbellsamurai8014]

hey bro, any mention of Rich Piana must be accompanied by saying 'peace be upon him'. so watch yourself next time

[@shyn8003]

Bring back the beard!!!!!

[@matthewmorley261]

Beard would look sick with a shaved head 👍🏼

[@vilgothogberg4108]

Guten morgen God morgon