Deadlift vs good morning

Deadlifts and good mornings are powerful exercises that can help you build a strong and sculpted posterior chain. While they may seem similar initially, these exercises target different muscles and offer unique benefits.

In this guide, we’ll break down the key differences between deadlifts and good mornings so you can decide which one is right for you.

woman doing barbell deadlift in the gym in grey leggings

woman doing standing good mornings in the gym in grey leggings

Whether you’re a seasoned lifter or just starting your fitness journey, understanding the nuances of these exercises can help you achieve your goals and avoid injuries.

Deadlift and good morning are popular exercises targeting the posterior chain, including your glutes, hamstrings, and lower back. While they may seem similar at first glance because they are both hip hinge movements, they engage different muscles and offer unique benefits.

A strong posterior chain is essential for overall health, functional movement, and athletic performance. It consists of muscles like your glutes, hamstrings, and lower back. These muscles are crucial for maintaining good posture, preventing injuries, and improving power and strength.

Deadlifts and good mornings are particularly effective for targeting the posterior chain…the backside of the body. By strengthening these muscles, you can:

Improve posture: A strong posterior chain helps counteract the forward lean that many people have, leading to better posture and reduced back pain.
Prevent injuries: Strong muscles in the posterior chain can help prevent injuries to the lower back, knees, and hips.
Increase power and strength: These exercises are excellent for building strength and power, which can benefit athletes and individuals looking to improve their overall fitness.
Enhance athletic performance: A strong posterior chain is essential for many sports, including running, jumping, and throwing.

Deadlift

Think of the deadlift as a “pick-up” exercise. This exercise holds a functional movement pattern that helps you in everyday life, as well as in sports performance and the gym. It’s a full-body movement involving your back, legs, core, shoulders, and arms.

Benefits of deadlift

Stronger posterior chain: Deadlifts are excellent for strengthening your glutes, hamstrings, and lower back.

Improved posture: A strong posterior chain can help correct poor posture and reduce back pain.

Increased core strength: Deadlifts engage your core muscles, which are essential for stability and balance.

Enhanced athletic performance: Deadlifts can improve your performance in sports that require strength and power.

How to perform deadlift variations

Barbell deadlift or conventional deadlift

Place a barbell in front of you on the floor
Step close to the barbell and stand in front of it with your feet hip-width apart
With your hands about shoulder width apart, just outside your feet, hinge your hips, bend your knees and grab the barbell with both bands in an overhand grip
Keeping your back straight and your core tight, lift the bar off the ground and pull it up
Once the bar reaches knee height, thrust your hips forward to a standing position
Reverse the movement and return to the starting position
Keep your neck in a neutral position throughout the lift.

Romanian deadlift

Stand with your feet about shoulder-width apart, holding a barbell in front of your shins.
Hinge at your hips and push your butt back, as if you’re sitting down.
Keep your legs straight, but allow a slight knee bend to avoid rounding your back.
Lower the barbell down your shins, maintaining a straight back.
Stop when you feel a stretch in your hamstrings.
Push through your heels and drive your hips forward to return to the starting position.
Squeeze your glutes at the top of the movement.
Repeat

Dumbbell deadlift

Hold a dumbbell in each hand with your feet hip-width apart.
Hinge your hips, bend your knees and push your hips back.
Lower your upper body while almost scraping your chins with the dumbbells until you can feel your hamstrings.
Reverse the movement and return to the starting position
Keep your neck in a neutral position throughout the lift.
Repeat

Single leg deadlift

Hold a dumbbell in your right hand with your feet shoulder-width apart.
Lean forward in your hips, shifting your weight onto one leg (right leg) while your other leg engages and starts to extend straight behind you.
Lift your extended leg and keep the dumbbell close to the leg planted on the floor.
Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to the starting position.
Repeat with the other leg.

B stance deadlift

woman doing split RDLs in the gym in grey leggings

Stand with your feet about shoulder-width apart, with one foot slightly in front of the other. This creates a staggered stance, or “b-stance.”
Hinge your hips back and bend your knees slightly to grab the barbell.
Ensure you have a flat back and your core is engaged.
Push through your heels and drive your hips forward, keeping your back straight.
Stand tall with the barbell at your shins.
Squeeze your glutes and hamstrings at the top of the movement.
Slowly lower the barbell back to the ground, maintaining a straight back.
Repeat

Good morning

The good morning exercise is similar to a deadlift, but you don’t bend down to pick up a barbell. Instead, you start in a standing position, hinge at your hips, and lower your torso toward the ground.

Benefits of Good morning

Hamstring development: Good mornings are particularly effective for targeting your hamstrings, which are important for running, jumping, and other athletic activities.

Lower back strength: This exercise helps strengthen your lower back muscles, which are crucial for maintaining good posture and preventing injuries.

Hip mobility: Good mornings can improve your hip mobility, which is essential for a full range of motion and flexibility.

How to perform good morning variations

Standing

Stand with your feet about shoulder-width apart, holding a barbell behind your neck.
Ensure your back is straight and your core is engaged.
Hinge at your hips and push your butt back, as if you’re sitting down.
Keep your legs straight, but allow a slight bend in your knees to avoid rounding your back.
Lower your torso toward the ground, maintaining a straight back.
Stop when you feel a stretch in your hamstrings and lower back.
Push through your heels and drive your hips forward to return to the starting position.
Squeeze your glutes at the top of the movement.

Seated

Sit on a bench with your feet flat on the floor, shoulder-width apart.
Lean back slightly, keeping your back straight and your core engaged.
Hold a barbell on your shoulders
Hinge at your hips and push your butt back as if you’re standing up.
Keep your legs straight, but allow a slight bend in your knees to avoid rounding your back.
Lower your torso towards the bench, maintaining a straight back.
Stop when you feel a stretch in your hamstrings and lower back.
Push through your heels and drive your hips forward to return to the starting position.

Incorporating Deadlifts and Good Mornings into Your Workout Routine

Tips for beginners

Start with a light weight: When you’re first learning these exercises, it’s important to start with a weight that you can control. This will help you focus on proper form and prevent injuries.
Focus on technique: Proper form is crucial for both deadlifts and good mornings. Work with a certified personal trainer or watch instructional videos to learn the correct technique.
Listen to your body: Pay attention to how your body feels during these exercises. If you experience any pain, stop and rest.
Be patient: Building strength takes time. Don’t get discouraged if you don’t see results immediately.

How to progress

Once you’ve mastered the technique and feel comfortable with the weight you’re using, you can gradually increase the intensity of your workouts. Here are a few ways to progress:

Increase the weight: As you get stronger, you can gradually increase the weight of the barbell.
Increase the number of repetitions: Once you’ve reached a comfortable weight, you can increase the number of repetitions you perform.
Try different variations: There are many variations of deadlifts and good mornings. Experiment with different variations to keep your workouts interesting and challenging.
Incorporate them into your routine: Include deadlifts and good mornings in your regular workout routine. Aim for 2-3 times per week.

Remember to always prioritize proper form over weight or repetitions. If you’re unsure about how to progress, consult with a certified personal trainer.

Safety considerations

Deadlifts and good mornings are powerful exercises that can help you build strength and muscle, but they also carry a risk of injury if not performed correctly. Proper form and technique are essential to prevent injuries and maximize the benefits of these exercises.