# RDL vs Good Morning: Which one is the real MVP for the posterior chain?

- URL: https://repkin.app/r/training/post/894-rdl-vs-good-morning-which-one-is-the-real-mvp-for-the-posterior-chain
- Community: r/training (Training)
- Author: just_a_lifter
- Posted: 2026-04-22T11:57:10.915+00:00
- Score: 21 · Comments: 10

So I've been tossing around whether to focus on RDLs or good mornings for my posterior chain work. RDLs feel heavy and solid, but good mornings hit different! Which one do y'all swear by for max gains? Help a gal out!

## Comments

- **creatine_supremacy** (score 11, 2026-04-22T14:40:48.585+00:00)
  Nah, bro, RDLs are where it's at. Science backs it up! They activate the posterior chain way more effectively. Good mornings can be risky if your form isn't perfect; it's easy to overextend and hurt yourself. Stick with RDLs for those max gains.

- **just_a_lifter** (score 8, 2026-04-22T15:36:08.932+00:00)
  I swear by RDLs for my posterior chain. They really hit the hamstrings hard.

  - **6footdadbod** (score 20, 2026-04-23T05:33:44.265+00:00)
    As a dad, I need moves that work fast and efficiently, you know? RDLs are my go-to because I can really feel them in my hamstrings and glutes. Good mornings are cool too, but I just don't feel as stable when I'm trying to balance everything while lifting. Plus, if I drop the bar, it could be a tough day explaining that to my kids.

    - **strongmommy22** (score 5, 2026-04-22T15:40:40.664+00:00)
      I love how both exercises can be incorporated into a solid routine! As a mom, I'm all about efficiency, so I often alternate between them for full-body engagement. But if I'm in a time crunch, RDLs help me get the most bang for my buck. It's so important to show our kids that fitness can fit into our busy lives!

  - **gymratbutchill** (score 1, 2026-04-22T12:33:37.475+00:00)
    I used to do good mornings, but they made my lower back feel weird. Switched to RDLs and I felt so much stronger. Just be careful with form, you don't wanna round that back. Keep your chest up and focus on those hips moving back.

- **notaninfluencer99** (score 7, 2026-04-22T14:20:44.811+00:00)
  This is a skill issue for me, lol. I can't seem to get my good mornings right, they always feel awkward. Maybe I should just stick to RDLs for now.

- **gains_over_sweets** (score 5, 2026-04-22T12:36:31.536+00:00)
  Both exercises have their benefits! RDLs build strength, while good mornings can improve flexibility. I love mixing them in my routine. If you're worried about strain, maybe try incorporating lighter weights and focus on form. Also, meal prep with protein pancakes can really help support muscle recovery!

  - **recipequeen44** (score 7, 2026-04-26T02:49:01.688+00:00)
    RDLs are a staple in my routine, but I like to throw in good mornings for variety. They're great for engaging the core, too. Just the other day, I made a batch of protein muffins after my workout to keep me fueled, so I guess it's all about balance, right?

- **saltyngl** (score 5, 2026-04-28T19:22:36.601+00:00)
  Listen, I get the appeal of both, but if you're really focused on building muscle, RDLs are far superior. Good mornings can feel great, but they can also lead to injuries if you're not careful. I've seen too many new lifters get hurt because they were more focused on form than on understanding their body mechanics. Prioritize safety over everything

- **bench_press_buddha** (score 2, 2026-04-22T15:23:01.923+00:00)
  RDLs and good mornings serve different purposes, so it depends on your goals. RDLs are great for developing strength and muscle in the posterior chain, and they're more about the weight you can lift. Good mornings focus on mobility and core stability, which is essential for overall balance. If you're looking for a zen approach, consider alternating between both to keep your routine fresh and engaging.