GOOD MORNING - ESSENTIAL WEIGHTLIFTING EXERCISE Learn the Good Morning from U.S. Olympic & Team USA coach, Harvey Newton. The good morning exercise is the most advanced exercise for the lower back and hamstrings. Novice lifters should not include this exercise in their program until they have accumulated at least six months of back extensions. Take a light barbell from the squat rack, as in squatting. Step back several steps, flex the knees slightly, inhale, and hold a breath while leaning forward (hip hinge). Descend to a position where the torso is slightly above parallel to the ground (about the same as the end of the first pull in snatching or cleaning, if seen from the side). Exhale while slowly returning to the starting position. Repeat for the desired number of repetitions.