Overview

Bulgarian bag good mornings are another excellent hip hinge movement that work the posterior chain muscles and especially the hamstrings. A very similar movement to Romanian deadlifts but due to the extra leverage of the load being held further away from the fulcrum (hips), far less weight is required.

Teaching Points

  1. Halo the bag to the back position.
  2. Inhale into the belly and keep the core braced.
  3. Keep your elbows pointing forward and initiate the movement by driving the hips backwards.
  4. Continue driving your hips backwards until you feel a stretch in the hamstrings.
  5. Keep a neutral spine through the movement.
  6. Squeeze the glutes and drive your hips forward with your feet placed firmly on the ground until your body reaches full extension.
  7. Exhale at the top.

Common Problems & Solutions

Error: Leaning too far forward
Correction: Sit back on the hips and keep the weight on your heels with your chest facing forwards.

Error: Over extending at the top of the movement.
Correction: Finish the movement with your ankles, knees and shoulder in a perpendicular to the floor.

Error: Losing neutrality through the spine
Correction: Keep your chest up and shoulders back.

Error: Looking downwards
Correction: Look 5-6 feet in front or towards the horizon.

Variations

  1. Zercher Good Mornings
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