The Seated Kettle Bell Good Morning is a lower body exercise that primarily targets the hamstrings, glutes, and lower back. Unlike the traditional Good Morning exercise, the seated variation provides additional support for the back while isolating the target muscles.
Here's how to perform a Seated KB Good Morning:
- Start by sitting on a bench or chair with your feet flat on the floor, shoulder-width apart. Place a kettlebell on your upper back, holding it securely with both hands behind your neck.
- Engage your core and maintain an upright posture with your chest lifted and shoulders back.
- While keeping your back straight, begin to hinge at your hips by pushing your glutes back and leaning forward slightly. Your upper body should move forward while maintaining the natural arch in your lower back.
- Continue lowering your torso until you feel a stretch in your hamstrings. Avoid rounding your back or allowing your shoulders to slump forward.
- Pause for a moment at the bottom position, ensuring that you maintain tension in your hamstrings and glutes.
- Engage your hamstrings and glutes to reverse the movement and return to the starting position. Keep your back straight and maintain control throughout the ascent.
- Repeat for the desired number of repetitions.
Tips for performing the Seated KB Good Morning:
- Start with a lighter kettlebell to become familiar with the movement and gradually increase the weight as you become more comfortable and confident.
- Keep your neck relaxed and avoid straining or placing excessive pressure on it while holding the kettlebell.
- Focus on maintaining a neutral spine throughout the exercise, avoiding rounding or arching your back excessively.
- Engage your core muscles to stabilize your spine and protect your lower back.
- Control the movement throughout the entire range of motion, avoiding any sudden jerking or swinging motions.
- If you experience any discomfort or pain, especially in your lower back, discontinue the exercise and consult with a healthcare professional.
- As always, listen to your body and work within your own comfort and ability level.
