What's the difference between Good Morning and Power Clean?

Good Morning primarily targets the Hamstrings, while Power Clean focuses on the Hamstrings. Both exercises have unique benefits depending on your training goals and available equipment.

Which is better: Good Morning or Power Clean?

Neither exercise is universally better - it depends on your goals. Choose Good Morning if you want to focus on the Hamstrings. Choose Power Clean for emphasis on the Hamstrings. Many training programs include both for balanced development.

Can I do Good Morning and Power Clean in the same workout?

Yes, you can perform both exercises in the same workout, especially if they target different muscle groups. If they target similar muscles, consider doing them on separate days to allow for adequate recovery.

Good Morning vs Power Clean: Complete Comparison Guide

Good Morning vs Power Clean — you’re comparing two barbell staples that both hit the hamstrings but ask very different jobs from your body. This guide helps you choose by breaking down primary and secondary muscle activation, equipment needs, learning curve, injury risk, and programming tips. You’ll get specific technique cues (hip-hinge angles, trunk position, rep ranges), biomechanical reasoning (length-tension, force vectors, rate of force development), and clear recommendations for hypertrophy, strength, beginners, and home workouts so you can pick the right lift for your goals.

Similarity Score: 90%

Exercise A

Good Morning

Target Hamstrings

Equipment Barbell

Body Part Upper-legs

Difficulty Intermediate

Movement Compound

Secondary Muscles

Abdominals Glutes Lower Back

Exercise B

Power Clean

Target Hamstrings

Equipment Barbell

Body Part Upper-legs

Difficulty Advanced

Movement Compound

Secondary Muscles

Glutes Quadriceps Calves

Attribute	Good Morning	Power Clean
Target Muscle	Hamstrings	Hamstrings
Body Part	Upper-legs	Upper-legs
Equipment	Barbell	Barbell
Difficulty	Intermediate	Advanced
Movement Type	Compound	Compound
Secondary Muscles	3	3

Secondary Muscles Activated

Good Morning

Abdominals Glutes Lower Back

Power Clean

Glutes Quadriceps Calves

Visual Comparison

Good Morning

Power Clean

Key Differences

Difficulty levels differ: Good Morning is intermediate, while Power Clean is advanced.
Both exercises target the Hamstrings using Barbell. The main differences are in their movement patterns and muscle activation angles.

Pros & Cons

Good Morning

+ Pros

High hamstring and posterior chain time under tension for hypertrophy
Easy to load progressively with heavy sets (3–8 reps) for strength
Requires minimal space and no need to drop the bar
Teaches a strong hip hinge and improves deadlift carryover

− Cons

Significant lumbar loading — technique and bracing are essential
Less carryover to explosive athletic power and triple-extension
Limited upper-body development compared to dynamic Olympic movements

Power Clean

+ Pros

Develops explosive hip extension and high rate-of-force development
Transfers directly to athletic power, sprinting, and jumping
Engages quads and calves for a more total-leg stimulus
Efficient for low-rep power and strength work (1–5 reps)

− Cons

Steep technical learning curve; needs coaching or video feedback
Requires bumper plates/platform for safe practice and dropping
Higher acute risk to shoulders, wrists, and spine if rushed

When Each Exercise Wins

For muscle hypertrophy: Good Morning

Good Mornings produce longer hamstring time under tension and controlled eccentrics, ideal for 6–12 rep ranges and tempos like 3-1-1. That prolonged length-tension stimulus favors muscle growth in the posterior chain.

For strength gains: Good Morning

For raw posterior-chain strength and lumbar control, heavy Good Mornings (3–6 reps at 75–90% of 1RM) allow progressive overload with less technical variability than cleans, producing reliable strength adaptations.

For beginners: Good Morning

Good Mornings require a repeatable hip hinge and bracing that a coachable beginner can learn in weeks, whereas Power Cleans need months of technical practice to perform safely at heavy loads.

For home workouts: Good Morning

You only need a barbell and rack or pins; no bumper plates or space for drops. The Good Morning is safer to program at home where surface or space is limited.

Frequently Asked Questions

Can I do both Good Morning and Power Clean in the same workout?

Yes — but sequence matters. Do Power Cleans early when you’re fresh to preserve speed and technique, then use Good Mornings later for heavier, slower posterior-chain loading. Keep total volume reasonable (e.g., 3–6 sets total) to avoid excessive lumbar fatigue.

Which exercise is better for beginners?

Good Morning is better for most beginners because it teaches the hip hinge and can be safely progressed in 2–6 weeks. Power Cleans require more technical coaching and months of practice to perform safely under load.

How do the muscle activation patterns differ?

Good Mornings emphasize eccentric and isometric hamstring activation at long muscle lengths and sustained lumbar extension. Power Cleans create short, high-amplitude hamstring and glute bursts during rapid triple extension and catch, prioritizing rate-of-force development and elastic recoil.

Can Power Clean replace Good Morning?

Not entirely. Power Cleans develop explosive power and recruit quads and calves more, but they don’t provide the same long-duration eccentric load or lumbar conditioning that Good Mornings offer. Choose the movement that matches your goal: power vs sustained posterior-chain loading.

Expert Verdict

Use Good Mornings when your goal is posterior-chain hypertrophy, lower-back resilience, or straightforward strength progression. Program them for 6–12 reps for hypertrophy with controlled eccentrics (3s descent) or 3–6 reps for strength at heavier loads. Pick Power Cleans when you want to develop explosive hip extension, power, and athletic transfer—train them for 1–5 reps with moderate to high intent and light enough loads to preserve technique. If you can, combine both across a training week: Good Mornings for controlled strength and hypertrophy, Power Cleans for power and rate-of-force development.

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