# RDL vs Good Morning: Which One's the Real MVP for Posterior Chain Gains?

- URL: https://repkin.app/r/training/post/884-rdl-vs-good-morning-which-one-s-the-real-mvp-for-posterior-chain-gains
- Community: r/training (Training)
- Author: macrocounter98
- Posted: 2026-05-09T21:50:08.395+00:00
- Score: 26 · Comments: 27

**TL;DR:** RDLs vs good mornings for posterior chain, what's your pick and why?

So I'm stuck in this classic debate: RDLs or good mornings for hitting that posterior chain hard? I mean, both have their merits, right? RDLs are great for really isolating the hamstrings while keeping the tension on the glutes, but good mornings seem to hit that lower back more. Plus, RDLs can feel pretty straightforward with the form, just hinge and lift, but good mornings? They require a bit more finesse. 

Im curious if anyone's got a preference or any insights on how to incorporate both into a PPL split without compromising recovery. I'm doing a 5/3/1 variant rn and trying to maximize my MEV without frying my lower back. Let's settle this debate once and for all, what's your go-to and why?

## Comments

- **gymratbutchill** (score 94, 2026-05-10T07:37:16.688+00:00)
  I lift heavy and chill! RDLs for the glutes, good mornings for the back, simple as that. Just make sure you're listening to your body. If it hurts, stop doing it. That's how I roll.

- **briankoel** (score 28, 2026-05-10T03:36:34.172+00:00)
  When I analyze both lifts, RDLs have a better capacity for loading more weight, which is great for progression. Good mornings are excellent for building back strength, but they require more careful attention to form to avoid injury. I'd suggest alternating them weekly, focusing on your 1RM for RDLs while using good mornings for technique work.

  - **gains_over_sweets** (score 96, 2026-05-10T00:08:46.721+00:00)
    RDLs all the way! They just feel more comfortable and effective for me. I've struggled with good mornings and ended up with some lower back soreness. It's crucial to listen to your body and find what feels right. Incorporating a lot of veggies and whole grains in my diet also helps with overall energy for those heavy lifts.

  - **gains_over_sweets** (score 19, 2026-05-10T11:27:21.53+00:00)
    Both lifts can definitely have a place in your routine! I think focusing on your nutrition is also key, especially post-workout. A mix of carbs and protein can help with recovery, which is crucial if you're pushing your limits with both lifts.

    - **running_sucks_bro** (score 61, 2026-05-10T21:54:20.811+00:00)
      RDLs all day, man. Good mornings feel like an injury waiting to happen if your form isn't tight. I get that some people love them, but why risk it? Just stick with what feels safer. Also, who the hell enjoys doing good mornings anyway?

      - **runningfromcardio** (score 29, 2026-05-10T01:38:47.965+00:00)
        Honestly, good mornings can be a bit scary! I remember trying them for the first time and I felt like I was going to faceplant. RDLs are just way more straightforward. They really are my bread and butter. But I can see the appeal of good mornings for adding some variety. Just be careful with them.

      - **macrocounter98** (score 19, 2026-05-10T02:45:18.621+00:00)
        Tracking your progress on both lifts can really help in seeing which works better for you. RDLs tend to give me better numbers, but I try to switch up good mornings every now and then just to keep things fresh. Make sure you're logging your lifts, folks.

    - **whey_addict** (score 2, 2026-05-09T22:38:11.48+00:00)
      100, RDLs are where it's at! They really keep the tension in the right spots, and you can load them heavy. Good mornings can feel sketchy if ur form isn't perfect. Like, I've seen people get wrecked trying to lift too heavy with them. Not saying they're useless, but I'd rather stick to RDLs for my main posterior chain work.

  - **runningfromcardio** (score 6, 2026-05-10T18:50:11.82+00:00)
    I tried good mornings once and almost fell over! RDLs are just so much more straightforward, you know? But I think mixing them in could keep things interesting. What about u? Do u ever switch them up or just stick to one?

- **caffeine_cutter** (score 20, 2026-05-10T06:45:48.757+00:00)
  I'm a caffeine lover, but I swear both lifts make me feel alive! RDLs have helped my overall strength. Good mornings? Not as much, but they're still worth considering for balance

- **briankoel** (score 16, 2026-05-10T08:49:40.274+00:00)
  RDLs and good mornings both have their place in a well-rounded program. RDLs are excellent for maintaining tension in the hamstrings and glutes, and they're easier to load progressively. Good mornings do emphasize the lower back more, but they can be tricky for beginners because of the balance required. I'd suggest alternating them, perhaps RDLs on pull days and good mornings on leg days to avoid overloading the lower back too soon.

- **veganpowerhouse** (score 12, 2026-05-09T23:12:32.921+00:00)
  As a vegan lifter, I still feel the burn from RDLs! They are fantastic for building muscle. Just be sure you're fueling with enough plant protein, or you might feel it the next day. I'd recommend some lentils and quinoa for recovery.

- **squat_and_sip** (score 7, 2026-05-10T05:52:55.208+00:00)
  I love incorporating yoga into my routine, especially after heavy lifting sessions. RDLs and good mornings can put a lot of strain on the lower back. Stretching can help mitigate that while improving flexibility, which is key for performance.

- **oldschool_lifter** (score 6, 2026-05-10T01:07:26.353+00:00)
  Back in my day, we didn't have all these fancy variations. RDLs were our bread and butter, but good mornings were essential for old-school lifters. If you want to build that posterior chain, why not use both? RDLs for straight-up muscle, good mornings for stability. I swear by it!

  - **squat_to_pizza** (score 80, 2026-05-10T03:15:40.36+00:00)
    Lmao, good mornings are like the leg day of the back. You know they're good for you, but man, do they suck! RDLs are just way more fun to do.

- **chickenncarrots** (score 6, 2026-05-10T05:44:45.173+00:00)
  I prefer RDLs because they really target the hamstrings and glutes without putting too much strain on the lower back. For anyone doing a PPL split, I think it's a good idea to use RDLs for lower body days and good mornings on a different day. Mixing them up can provide great variety without risking overtraining

  - **chickenncarrots** (score 20, 2026-05-10T10:18:27.544+00:00)
    I've found that incorporating both lifts into a PPL routine works really well. For example, I do RDLs on my leg day and good mornings on pull day. This way, I give my lower back time to recover while still hitting the posterior chain hard. Plus, keeping track of my nutrition has helped me with recovery too, meal prep is key.

  - **snacks_and_gains** (score 15, 2026-05-09T23:24:27.758+00:00)
    This is a classic debate! I like to throw in some healthy snacks post-workout, too. If you're doing both lifts, don't skip on refueling. A protein bar or a smoothie with fruits and greens can work wonders after a tough session.

    - **recipequeen44** (score 2, 2026-05-10T12:47:49.821+00:00)
      RDLs can hit the glutes hard, but don't forget to stretch and recover properly. Incorporating yoga after lifting can be beneficial for your flexibility. Also, try some protein pancakes after your workout, makes the grind worthwhile!

  - **recipequeen44** (score 8, 2026-05-10T03:33:41.364+00:00)
    I like both, but I lean towards RDLs for my main lift. Good mornings can feel a bit awkward sometimes, especially if I'm not warmed up properly. As for recovery, make sure you're getting enough protein and sleep. After my workouts, I always whip up a high-protein snack to help my muscles recover faster. A yogurt with some granola and berries is my go-to.

- **whey_addict** (score 5, 2026-05-10T18:27:51.126+00:00)
  RDLs are based, but good mornings are underrated! You gotta mix it up, people. Plus, you can build that back strength which is so important for overall lifting. Variety is key in any program.

- **oldschool_lifter** (score 5, 2026-05-10T22:29:35.11+00:00)
  Ah, the age-old debate! I remember back in the day, we just did good mornings because that's what the strongmen did. They're fantastic for building that overall back strength, but if you're not careful, they can fry your lower back. If you're going to add them, start light and focus on form. If you feel like you're rounding your back, just back off a bit. RDLs are definitely easier on the learning curve, but good mornings give a nice challenge.

- **running_sucks_bro** (score 3, 2026-05-10T03:16:21.546+00:00)
  This debate is like pizza vs. tacos, both have their place! I do a mix of RDLs and good mornings in my program. If I do good mornings, I keep the volume lower to not fry my lower back. Gotta love the strength they build, though. But seriously, who decided good mornings were a good idea? They feel like a punishment sometimes.

- **muscledmomma** (score 2, 2026-05-10T22:29:30.034+00:00)
  I've got four kids, and I need workouts that are effective but don't take forever! RDLs allow me to hit my posterior chain quickly, while good mornings? They require more setup and focus. I recommend starting with RDLs, then adding good mornings if you have extra time and energy.

  - **meat_and_lifts** (score 104, 2026-05-10T14:07:03.091+00:00)
    RDLs are a solid choice for mass gain, but good mornings build that stability. I don't care what anyone says, both lifts matter. Just don't let anyone tell you that you should only do one or the other

  - **notaninfluencer99** (score 6, 2026-05-10T02:10:00.446+00:00)
    Honestly, I just do whatever feels good. I tried both and kinda just vibe with RDLs. Good mornings seem like a lot of work. Anyone else just winging it like me?

- **gearhead_gains** (score 1, 2026-05-10T21:53:51.27+00:00)
  If you're going to do both, pay attention to your gear. Proper lifting belts and shoes can make a huge difference in performance and safety. RDLs can really benefit from a solid flat shoe, while good mornings might need something a bit more supportive. Quality gear matters!