Last Updated on 12 August 2026 by Greg Brookes
The Good Morning is one of my favourite exercises for teaching the hip hinge. I used it regularly in kettlebell classes because it helps you learn how to soften the knees, push the hips backwards and feel the hamstrings load without turning the movement into a squat.
The important part is not how much weight you use. In fact, you can perform the Good Morning with no kettlebell at all. Think of it first as a movement drill that teaches the pattern you will later use for the kettlebell swing, deadlift and other hip-hinge exercises.
The key idea: keep a soft bend in the knees, push the hips backwards and lower only as far as you can while keeping the lower back neutral. You should feel tension developing through the hamstrings. That hamstring stretch, not how close your chest gets to the floor, tells you when to stop.
What Is the Kettlebell Good Morning?
The Good Morning is a hip-hinge exercise. Rather than bending deeply at the knees, you maintain only a soft knee bend and move primarily from the hips.
Although it is often shown with a kettlebell held behind the upper back, that is only 1 option. You can perform it with no weight, hold a kettlebell against the chest, or use a light kettlebell behind the shoulders once the movement is well established.
For most people learning kettlebells, I see the Good Morning primarily as a teaching exercise, not a heavy strength lift.
Why the Good Morning Matters
The hip hinge is the foundation of the kettlebell swing. If you cannot push the hips backwards while keeping the spine controlled, it is very difficult to produce a safe, powerful swing.
The Good Morning slows the pattern down. There is no swinging kettlebell to distract you, so you can concentrate on the relationship between the hips, knees, hamstrings and lower back.
How to Do the Good Morning Step by Step
Muscles Worked in the Good Morning
The hamstrings and glutes are the main muscles producing and controlling the hip hinge. The spinal erectors and core muscles work to maintain the position of the torso.
However, when I teach this exercise, muscle isolation is not the main objective. The more important benefit is learning how these areas work together during a hip hinge.
Good Morning Variations and Progressions
Start with the variation that allows you to learn the movement most clearly. Adding load is optional.
Common Good Morning Mistakes
How to Use the Good Morning in Your Training
I like the Good Morning most as a warm-up or teaching drill before swings and deadlifts. It gives you a chance to rehearse the hinge slowly before adding speed or more load.
Try 5 to 10 controlled reps for 1 to 3 sets. There is no benefit in rushing them. A slow descent helps you feel the hamstrings loading and teaches you exactly where your usable hinge range ends.
Simple Kettlebell Warm-Up
A short sequence I have used in kettlebell training is:
| Exercise | Reps | Purpose |
|---|---|---|
| Kettlebell Slingshot | 10 each direction | Warm up the shoulders and trunk |
| Kettlebell Halo | 5 each direction | Shoulder mobility and control |
| Good Morning | 5 to 10 | Rehearse the hip hinge before swings |
Good Morning vs Romanian Deadlift
Both exercises use a hip hinge, but I use them for slightly different purposes. The Good Morning is particularly useful for learning and feeling the hinge. A Romanian Deadlift is usually better when you want to progressively load the hip hinge for strength.
If your goal is to prepare someone for kettlebell swings, I would teach the hinge first with the Good Morning and then move towards loaded deadlifts before introducing more ballistic work.
What to Learn After the Good Morning
Once you can hinge backwards cleanly and feel the hamstrings without rounding the lower back, progress to exercises that use the same pattern with more resistance or speed.
Frequently Asked Questions
Do I need a kettlebell for the Good Morning exercise?
No. The movement itself is more important than the load. A bodyweight Good Morning is an excellent way to learn the hip hinge before adding a kettlebell.
Where should I feel a Good Morning?
You should feel increasing tension through the hamstrings as the hips move backwards. The glutes and trunk are also working, but the exercise should not feel like you are bending through the lower back.
How low should I go in a Good Morning?
Only go as low as you can while keeping the lower back neutral. Stop when you feel a strong hamstring stretch or when going farther would cause your back to round.
Is the Good Morning useful before kettlebell swings?
Yes. It is one of the simplest ways to rehearse the soft knees and hips-back pattern needed for a kettlebell swing before adding speed and momentum.
Should the Good Morning be used as a heavy strength exercise?
It can be loaded, but for kettlebell teaching I prefer to use it primarily as a movement-quality drill. Romanian Deadlifts and Deadlifts are usually better choices when progressive loading is the main goal.
How to prevent ‘digging into spine’?
Drop it down between your shoulder blades Justin. Maybe you have a very round kettlebell?
I was wondering can I try this with 16 kg kettlebell? You said don’t do this with heavy weights.
It depends on what you are used to Felix. The weight should enable you to complete all the reps with good technique but not at 100% only around 60-70%.