Kettlebell Good Morning: Build Better Hips and a Safer Deadlift

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell good morning is a deceptively simple yet highly effective movement for improving hip mobility and teaching proper hip hinge technique.

It’s ideal as a warm-up exercise, part of a mobility circuit, or even as active recovery between heavier lifts.

In this guide, you’ll learn how to perform the kettlebell good morning, avoid common form mistakes, and safely progress the movement.

What Is the Kettlebell Good Morning?

The kettlebell good morning is a hip hinge exercise performed with a kettlebell positioned between the shoulder blades. It emphasises hamstring flexibility, posterior chain control, and spinal stability.

You don’t need much weight. In fact, most of the benefit comes from precision and position.

Why the Good Morning Matters

This movement teaches proper hinge mechanics, the foundation of all posterior chain exercises.

If you can’t hinge correctly, your deadlift, swing, and clean will suffer.

The good morning also builds body awareness and reinforces a flat back position, which is key to lifting longevity.

Muscles Worked in the Kettlebell Good Morning

• Hamstrings
• Glutes
• Erector spinae (lower back)
• Core

How to Do the Kettlebell Good Morning (Step-by-Step)

1. Hold the kettlebell by the horns and place it over one shoulder, resting it between your shoulder blades (not on the spine).
2. Keep your elbows close and your chest up.
3. Push your hips back while keeping a flat back and soft knees.
4. Lower your torso until you feel a strong hamstring stretch.
5. Pause, then return to standing by driving through your heels.

Tip: Do not bend through the lower back. Keep the spine neutral from top to bottom.

Watch the kettlebell good morning in action:

Common Mistakes to Avoid

• Rounding the lower back during the hinge
• Letting the kettlebell dig into the spine
• Bending too much at the knees (turning it into a squat)
• Using too much weight too soon

Warm-Up Circuit Featuring the Good Morning

Use this sequence as part of your dynamic warm-up:

• Kettlebell Slingshot – 10 reps each direction
• Kettlebell Halo – 5 reps each direction
• Kettlebell Good Morning – 5 reps

Repeat for 3 rounds to mobilise the shoulders, core, and hips.

Progressions and Regressions

Regression: Practice bodyweight good mornings using a stick or towel across your shoulders.

Progression: Use a heavier kettlebell, increase depth, or include isometric holds at the bottom.

Programming Tips and Repetition Goals

• Use 8–12 reps for mobility and warm-up. Perform 1–3 sets.
• Focus on slow, controlled movement to reinforce hinge patterns.
• Avoid using this exercise for max strength work; it’s about movement quality.

Kettlebell Good Morning vs Romanian Deadlift

• The RDL is more load-focused and uses the arms to hold the kettlebell.
• The good morning places the load higher, increasing the demand on spinal stability and encouraging hinge mastery.
• Both are valuable, but the good morning is better suited to learning and mobility.

Related Exercises You Can Try Next

• Kettlebell Hip Hinge Drill
• Kettlebell Romanian Deadlift
• Bodyweight Good Morning

Want More Smart Kettlebell Training?

Explore more of my kettlebell tutorials and training guides to build a stronger, more mobile body.

You’ll find detailed breakdowns of essential movements, progression plans, and tips to refine your technique.

Ready to reinforce your posterior chain further? Discover my complete kettlebell exercises library for back and hamstring strength.

Frequently Asked Questions