Banded good mornings refers to a higher impact variation of the good morning exercises. It involves the use of resistance bands and engages areas in the upper and lower body.
To do the exercise, you needed a band or band-like material which goes over your neck and shoulders down to under your feet.
As such, it’s an exercise that can be performed anywhere as long as you have a resistance band or something that can mimic its role.
WHAT TO DO:
- Stand on a band with your feet equidistant apart and wrap one end around your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.
How effective this exercise is will however depend on a number of things including your naturally predisposed range of motion.
As such people with a more natural athletic disposition might experience some slight advantages at the beginning.
This is especially so in regards to range of motion and the ability to maintain a neutrality in regards to body position.
However, this is not a damning indication to anyone who might not be as naturally gifted.
As long as you observe correct form i.e., maintaining a neutral spine position and an appropriate neck position, the exercise will be just as effective.
It is also important to take note of the fact that as a result of the movements required to do the exercise your weight will be distributed across your whole foot.
As such, you should be strategic about how you will distribute this weight in order to remain efficient and to avoid exerting excessive strain on the foot.
The best course of action if you’re looking to distribute weight correctly should therefore see you use three reasonably spaced points in the foot.
For instance, the big toe, little toe and heel would be an ideal 3-point contact system. This would mean that all other toes wouldn’t be allowed to rise.
WHAT MUSCLES DO BANDED GOOD MORNINGS WORK?
The banded good morning exercise is based on especially engaging this area. This is enabled by the positions you take while doing the exercise i.e., neutral spine and neck position.
By doing this you maintain the necessary tension to direct the strain to the lower back.
The fact that the posterior chain means that the glutes also perform a role in doing the exercise. This triggers engagement which works the glutes.
The similarity of the banded good mornings exercise to a squat means that the glutes and hamstring are engaged to work in coordination thus providing balance and support.
BANDED GOOD MORNINGS BENEFITS
1. ALLOWS FOR CUSTOMIZATION
Banded good mornings are very accommodating to a beginner. First, the steps aren’t set in stone which should allow for flexibility based off of what you are most comfortable starting with.
2. LENGTHENS THE HAMSTRING
Muscles have viscoelastic properties which allows the engaged muscle in a transient manner. This is achieved when you perform a stretch reflex resulting in said biomechanical effect.
3. CREATES MUSCULAR BALANCE
Helps eliminate muscular imbalances that exist between the quads and the hamstrings
ALTERNATIVES TO BANDED GOOD MORNING
1. BACK EXTENSIONS
Back extensions are infamous for the awkward position they put you in while exercising. In order to effectively perform the back extensions, you need to position yourself at a 45-to-90-degree angle.
As a result, back extensions build areas such as the lower back which is also engaged by band good mornings.
2. REVERSE HYPEREXTENSIONS
This is an isolation exercise that is done with the aim of muscle development. However, it uses a fascinatingly different approach as it doesn’t bombard your muscles with weight to instigate growth.
Since it’s a hip extension exercise, it also enhances flexibility. This is therefore the perfect exercise for people who have mobility issues in areas such as the knees, hips and shoulders.
In the end, reverse hyperextensions build the glutes and hamstring in a detailed manner.
3. HIP THRUSTS
As the name suggests, it’s an exercise that spells good news for the hips. First, as a workout, it enhances hip flexion.
On top of this, it engages similar areas to the banded good mornings i.e., it shapes and strengthens the gluteus muscles.
That said, there are certain limitations to doing hip thrusts. The fact that your knees do not bend at a 90-degree angle constrain how far back your lower back and hamstring get engaged.
4. GLUTE-HAM RAISES
This exercise is based on the basis of achieving muscle hypertrophy. As such, it is tailored to make you do a higher number of reps.
However, it starts with the use of bodyweight reps. Due to the high impact and delicate nature of the exercise, you should take some time before graduating to higher impact variations.
Once you feel ready, you can incorporate weights or resistance tools i.e., bands.
5. REVERSE CHINESE PLANK
From the title, you can tell this is an advanced workout intended for seasoned buffs ready to take up a new challenge.
Its major target area is the entire posterior chain. Its set up is a tad complicated as you have to lie elevated while face up.
To do this, a bench is positioned under your shoulders, the other under your heels. This leaves your entire lower back, glutes, and hamstring levitating.
As difficult as this sounds, you can ease the strain by rolling your hips forward and keeping your core engaged.
This on top of proper form and adequate tension should enable a fitness buff with adequate fitness levels to do the exercise.
BANDED GOOD MORNING MISTAKES TO AVOID
DO NOT PUSH YOUR HIPS BACK
Pushing your hips back affects the neutral position your spine should be holding. As such, it waters down the effectiveness of the banded good mornings exercise, it could also lead to injury.
This can however be easily remedied by practicing this movement until you grasp the general concept.
BENDING THE KNEES TOO MUCH
If you bend the knee too much then you direct strain to your joints. As such, this neutralizes the effect of the banded good mornings. It also could lead to injury
Any exercise involving the back, spine, and neck is extremely delicate. However if you’re looking for a low-risk, high reward exercise for the lower back, there are few better places to start.