Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Kettlebell goodmornings
The kettlebell goodmorning is a hip-hinge exercise in which you bend forward from the hips in a controlled manner with a kettlebell in a goblet or front position. The movement takes place primarily in the hips, while the spine remains in a neutral position.
With the forward placement of the kettlebell, the trunk tension is additionally challenged and awareness of correct hip-hinge technique is increased. The exercise is effective for strengthening the posterior chain and improving movement control.
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Purpose of the exercise
Focuses on strengthening hamstrings, gluteus maximus and low back muscles. Improves hip hip mechanics, trunk stability and posterior chain activation. Supports performance in lifting, sprinting and other power movements.
Supplies
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Kettlebell
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Flat surface
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Possible mirror for technique control
Starting position
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Stand upright with feet hip- or shoulder-width apart
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Hold the kettlebell against the chest (goblet) or in front of the body
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Knees slightly bent
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Core tightened
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Shoulders low and stable
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Look ahead
Implementation
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Push the hips back in a controlled way
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Bend forward from the hip
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Keep back neutral during movement
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Move to a comfortable end position
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Feel tension in hamstrings and glutes
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Through the heels, push the hips back forward
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Return to the starting position in a controlled way
Points of interest
✓ Movement comes from the hip, not the lower back
✓ Keep back neutral
✓ Knees slightly bent but stable
✓ Core continuously tightened
✓ Move in a controlled manner without momentum
✗ Round lower back
✗ Sagging too far without control
✗ Using too heavy a weight
✗ Drop knees inwards
✗ Ignoring pain in lower back or hamstrings
When this exercise?
Kettlebell goodmornings are used to develop posterior chain strength and correct hip-hinge technique. The exercise is suitable within strength training and rehabilitation programmes that focus on controlled loading of hamstrings and glutes.
In addition, this exercise can be used as a preparatory step towards heavier deadlift variations or explosive hip extension exercises. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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