Kettlebell Good Morning
Description
The kettlebell good morning is a posterior chain hinge exercise where you hold a kettlebell at your chest (or behind your neck) and hinge forward at the hips, then return to standing. It is similar to a barbell good morning but uses a kettlebell for at-home accessibility. It builds the hamstrings, glutes, and lower back.
Muscle Group
Equipment Required
Kettlebell Good Morning Instructions
- Stand tall with feet hip-width apart, holding a kettlebell at your chest with both hands cupped underneath.
- Set a slight bend in your knees and lock it in.
- Brace your core. Pull your shoulders back.
- Hinge forward at the hips by pushing your hips back. Keep your back flat.
- Continue hinging until your torso is roughly parallel to the floor (or as low as your hamstring flexibility allows).
- Drive your hips forward and squeeze your glutes to return to standing.
- Maintain neutral spine throughout — never round your back.
- Use moderate weight. The kettlebell adds significant load to the hinge.
Kettlebell Good Morning Form & Visual
Kettlebell Good Morning Benefits
- Builds the posterior chain
- Targets the hamstrings and glutes
- Develops lower back strength
- Easy to set up at home
- Easier on the lower back than barbell good mornings
- Builds hinge pattern
Kettlebell Good Morning Muscles Worked
- Hamstrings (heavy involvement)
- Gluteus maximus
- Erector spinae
- Core (bracing)
- Adductors
