Good Mornings vs Romanian Deadlift: Which One is Better?

When it comes to strength training and building a strong posterior chain, exercises like Good Mornings and Romanian Deadlifts are often recommended. But which exercise is better? In this article, we’ll take a closer look at these two exercises and compare them to help you decide which one to incorporate into your workout routine.

What are Good Mornings?

Good mornings are a type of exercise that are performed in a standing position, usually with a barbell placed across the back of the shoulders. The exercise involves hinging forward at the hips while keeping the back straight and the knees slightly bent, then returning to the starting position.

Good mornings primarily work the muscles of the posterior chain, including the erector spinae, glutes, and hamstrings. They also engage the core muscles, including the rectus abdominis and obliques, as well as the muscles of the upper back and shoulders.

One of the benefits of good mornings is that they can help improve posture and strengthen the muscles that support the spine. They can also be a useful exercise for athletes who require a strong posterior chain, such as weightlifters, powerlifters, and sprinters.

It’s important to perform good mornings with proper form and appropriate weight. The movement should be slow and controlled, with the back kept straight throughout the exercise. Beginners may want to start with a lighter weight or no weight at all, and gradually increase the weight as their strength and technique improve.

 

What are Romanian Deadlifts?

Romanian deadlifts are a popular strength training exercise that targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. The exercise is typically performed with a barbell or dumbbells, and involves hinging forward at the hips while keeping the back straight, then returning to the starting position.

Unlike traditional deadlifts, which involve lifting the weight from the ground, Romanian deadlifts start from a standing position, with the weight already in the lifter’s hands. This allows the lifter to focus on the eccentric or lowering phase of the lift, which puts greater emphasis on the muscles of the posterior chain.

One of the benefits of Romanian deadlifts is that they can help improve hip mobility and flexibility, which can be particularly beneficial for athletes who require a wide range of motion in their sport, such as runners, jumpers, and gymnasts. Additionally, because the exercise targets the hamstrings and glutes, it can be effective for building strength and improving the appearance of the legs and buttocks.

It’s important to perform Romanian deadlifts with proper form and appropriate weight. The movement should be slow and controlled, with the back kept straight throughout the exercise. Beginners may want to start with a lighter weight or no weight at all, and gradually increase the weight as their strength and technique improve.

 

Benefits of Good Mornings

Good mornings are a strength training exercise that primarily target the muscles of the posterior chain, including the erector spinae, glutes, and hamstrings. In addition to building strength in these muscles, research suggests that good mornings can offer a range of other benefits for athletes and fitness enthusiasts.

One study published in the Journal of Strength and Conditioning Research found that good mornings, when performed with proper form, can help improve hip and spine range of motion. This is particularly important for athletes who require a wide range of motion in their sport, such as dancers, gymnasts, and martial artists.

Another study published in the International Journal of Sports Physical Therapy found that good mornings can help improve posture and reduce the risk of low back pain. The study found that incorporating good mornings into a training program led to significant improvements in spinal posture and increased activation of the erector spinae muscles.

In addition to these benefits, good mornings can also be an effective exercise for building strength and power in the lower body. One study published in the Journal of Strength and Conditioning Research found that good mornings, when combined with other exercises, were effective for improving lower body power in female athletes.

 

Benefits of Romanian Deadlifts

Romanian deadlifts are a strength training exercise that primarily target the muscles of the posterior chain, including the hamstrings, glutes, and lower back. In addition to building strength in these muscles, research suggests that Romanian deadlifts can offer a range of other benefits for athletes and fitness enthusiasts.

One study published in the Journal of Strength and Conditioning Research found that Romanian deadlifts can help improve muscle activation and strength in the hamstrings, which are important for sprinting and jumping activities. The study found that the Romanian deadlift was more effective than the traditional deadlift for activating the hamstrings.

Another study published in the International Journal of Sports Physical Therapy found that Romanian deadlifts can help improve hip and knee joint stability, which is important for preventing knee injuries. The study found that incorporating Romanian deadlifts into a training program led to significant improvements in hip and knee joint stability.

In addition to these benefits, Romanian deadlifts can also be an effective exercise for improving overall strength and power in the lower body. One study published in the Journal of Strength and Conditioning Research found that Romanian deadlifts, when combined with other exercises, were effective for improving lower body power in male athletes.

 

Which One is Better?

When it comes to Good Mornings vs Romanian Deadlift, both exercises are effective strength training movements that target the posterior chain muscles, including the glutes, hamstrings, and lower back. However, there are some differences between the two that may make one more beneficial for certain individuals or goals.

Good mornings involve bending at the hips with a straight back, which places more emphasis on the spinal erectors, making it an excellent exercise for improving posture and reducing the risk of low back pain. This exercise can also help improve hip and spine range of motion, making it a great choice for athletes who require a wide range of motion in their sport.

On the other hand, Romanian deadlifts involve a more complex movement pattern where you lower the weight down towards your feet, which can be more challenging for beginners. This exercise targets the hamstrings and glutes more directly, which can help build strength and power in those muscles. It is a great exercise for athletes who require a lot of lower body strength and power.

Ultimately, the choice between Good Mornings and Romanian Deadlifts depends on your goals and individual needs. If you’re looking to improve your posture or range of motion, Good Mornings may be the better choice. However, if you’re looking to build strength and power in your hamstrings and glutes, Romanian deadlifts may be a better fit.

It’s worth noting that both exercises can be performed with variations and modifications to make them more or less challenging, depending on your fitness level. If you’re unsure which exercise to incorporate into your workout routine, it’s always a good idea to consult with a qualified trainer or medical professional. They can help you determine the best exercises for your goals and help you perform them with proper form to reduce the risk of injury.

 

Final Thoughts

In conclusion, both Good Mornings and Romanian Deadlifts are excellent exercises for building strength in the posterior chain. By incorporating one or both of these exercises into your workout routine, you can improve your overall strength and fitness. Ultimately, the choice between these two exercises comes down to personal preference and fitness goals. So, try them both out and see which one feels best for you!