Double Banded Good Morning: The Ultimate Guide to Maximizing Posterior Chain Development

The double banded good morning is an innovative variation of the traditional good morning exercise that offers unique benefits for developing posterior chain strength. This comprehensive guide will walk you through everything you need to know about performing this effective accessory movement.

Watch the video below on how to maximize this exercise.

Equipment Needed

To perform the double banded good morning, you’ll need:

• Two resistance bands of different strengths
  • One lighter band for forward resistance
  • One heavier band for downward resistance
• A sturdy anchor point (power rack, pole, or similar structure)

Exercise Setup

1. Begin by securing the lighter resistance band around your anchor point at approximately knee height. Loop it through itself to create a secure attachment.
2. Take the heavier band and place it on the ground. Step onto it with both feet positioned at shoulder width, as you would for a traditional good morning stance.
3. Position the heavier band around your neck or upper traps (you can hold the band with your hands if the neck position is uncomfortable).
4. Take the lighter band from the anchor point and position it around your upper back/neck area, ensuring it sits below hip level and provides forward resistance.

Proper Form and Execution

The double banded good morning requires attention to detail for maximum effectiveness:

1. Start in an upright position with both bands creating tension
2. Initiate the movement by hinging at your hips, pushing them backward
3. Maintain a neutral spine throughout the movement
4. Lower your torso until you feel a significant stretch in your hamstrings
5. Drive your hips forward and return to the starting position
6. Focus on controlling both the descent and ascent

Programming Recommendations

For optimal results, incorporate this exercise as follows:

• Sets: 2-4 sets
• Repetitions: 15-30 reps (high-volume approach)
• Placement: Use as an accessory movement after main lifts
• Frequency: Particularly effective on deadlift or posterior chain focused days

Benefits and Applications

The double banded good morning offers several unique advantages:

• Enhanced posterior chain engagement through dual-directional resistance
• Improved deadlift performance through specific position training
• Increased time under tension for greater muscle development
• Superior glute and hamstring activation compared to traditional variations

Important Considerations

When performing this exercise, keep these key points in mind:

• Band thickness matters – thicker bands provide more comfortable pressure distribution
• Adjust band height and tension based on your individual needs
• Always maintain proper form over adding resistance
• Consider holding the bands with your hands if neck placement is uncomfortable

Advanced Tips

To maximize the effectiveness of this movement:

• Focus on the “up and back” motion to mirror deadlift mechanics
• Ensure the forward-pulling band creates enough resistance to challenge position
• Maintain constant tension throughout the entire range of motion
• Use controlled tempos to increase time under tension

This exercise, popularized by powerlifting champion Laura Phelps, has become a valuable tool for athletes looking to develop posterior chain strength and improve deadlift performance. By incorporating the double banded good morning into your training program, you’ll be adding a highly effective movement for developing your glutes, hamstrings, and lower back.

Remember to start conservatively with band resistance and gradually progress as you become more comfortable with the movement pattern. As with any exercise, proper form and technique should always take precedence over load or volume.