PVC Good Morning

Muscles worked

Setup

1. Place the PVC pipe across your upper traps, holding it with a wide grip to keep your chest open and shoulders retracted.
2. Stand with your feet shoulder-width apart and toes pointing straight ahead or slightly outward.
3. Unlock your knees slightly to maintain a 'soft knee' position, ensuring they remain stationary throughout the movement.

How to do it

1. Inhale and initiate the movement by pushing your hips straight back as if trying to touch a wall behind you with your glutes.
2. Lower your torso while maintaining a flat back until it is nearly parallel to the floor or until you feel a significant stretch in your hamstrings.
3. Exhale and drive your hips forward to return to the starting position, focusing on pulling with your hamstrings and squeezing your glutes at the top.
4. Maintain a controlled tempo, taking roughly 3 seconds to descend and 1 second to return to the start.

Form checklist

• Maintain a neutral spine from your head to your tailbone; do not let your lower back round.
• Keep your weight distributed through your heels and mid-foot rather than shifting to your toes.
• Ensure the movement occurs at the hip joint, not by increasing the bend in your knees.
• Keep the PVC pipe firmly pressed against your traps to ensure the upper body moves as one rigid unit.

Pro tips

• Focus on the 'stretch-reflex' in your hamstrings at the bottom of the movement to signal when to begin the ascent.
• Think about 'closing a car door with your butt' to master the horizontal hip displacement required for a perfect hinge.

Make it harder

• Add a 3-second isometric pause at the bottom of the hinge to increase time under tension and stability.
• Slow the eccentric (lowering) phase to 5 seconds to further challenge hamstring flexibility and control.

Frequently asked

What muscles does the pvc good morning work?

The pvc good morning primarily targets the glutes and hamstrings, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the pvc good morning?

The pvc good morning uses dumbbell.

Is the pvc good morning good for beginners?

The pvc good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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