Kettlebell Good Morning
Auto DetectedA kettlebell variation of the Good Morning exercise that strengthens the hamstrings, glutes, and lower back. This movement emphasizes hip hinge mechanics and core stability for posterior chain development.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Lower Back
Secondary Muscles
Abs
Accessory Muscles
Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Glutes
7/10Glute Max
Abs
3/10Rectus Abdominis, Transverse Abdominis
Quads
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use shorter rest for hypertrophy, longer for maximal strength sets.
How to Perform
Stand tall with feet shoulder-width apart, holding a kettlebell against your upper chest (goblet style). Brace your core and keep a slight bend in your knees throughout the movement.
- Initiate the movement by pushing your hips backward, hinging your torso forward.
- Keep your back straight and the kettlebell pressed firmly to your chest.
- Lower your torso until you feel a deep stretch in your hamstrings, aiming toward parallel with the floor.
- Reverse the motion by powerfully driving your hips forward to return to the starting position.
- Squeeze your glutes at the top to complete the rep.
Coaching Tips
Form Cues
- Push hips back hard.
- Maintain flat back.
- Kettlebell glued to chest.
- Control the descent.
- Squeeze glutes at top.
Breathing
Inhale as you hinge and lower your torso; exhale forcefully as you drive up to stand and finish the repetition.
Tempo
3-0-1
Range of Motion
Lower the torso until the hamstrings are stretched, or just before the lower back begins to round.
Safety
Safety Notes
- Start with light weight to master the hip hinge pattern.
- Stop the descent immediately if spinal rounding occurs.
- Keep the cervical spine neutral by looking slightly downward.
Spotting
Not recommended; use a light weight that allows safe execution.
Common Mistakes
- Rounding the lower back prematurely.
- Bending the knees too much (turning it into a squat).
- Allowing the head to drop or hyperextending the neck.
- Losing core tension during the hinge.
When to Avoid
- Acute lower back pain or disc issues.
- Severe hamstring inflexibility.
Flexibility Needed
- Adequate hamstring flexibility for hip hinge.
- Ability to maintain neutral spine under load.
Build Up First
- Mastered the bodyweight hip hinge.
- Competency with kettlebell goblet squat setup.
Also known as
Kettlebell Waiters Bow, KB Good Morning
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Good Morning
Kettlebell
Hamstrings
Barbell Good Morning
Barbell, Plates
Hamstrings
Barbell Seated Good Morning
Barbell, Flat Bench
Lower Back
Kettlebell Snatch
Kettlebell
Glutes
Kettlebell Romanian Deadlift
Kettlebell
Hamstrings
Kettlebell Single-Leg Deadlift
Kettlebell
Glutes
Kettlebell Clean
Kettlebell
Glutes
Kettlebell Deadlift
Kettlebell
Glutes
Kettlebell Sumo Squat
Kettlebell
Glutes
Kettlebell Glute Bridge
Kettlebell
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
