Barbell Good Morning
Barbell Good Morning
The Barbell Good Morning is a strength exercise that effectively targets the posterior chain, which includes the lower back, hamstrings, and glutes. This exercise is renowned for its ability to improve hip mobility and overall lower back strength, making it a staple in many strength training routines.
How to do Barbell Good Morning
- Barbell Setup: Place a barbell on your upper back, similar to the position for a back squat. Stand with your feet shoulder-width apart.
- Starting Position: Keep your spine neutral, and your knees slightly bent. Engage your core.
- Hinge Forward: Hinge at your hips, leaning your torso forward while maintaining a flat back. Lower your torso until it's almost parallel to the floor, or as far as your flexibility allows.
- Rise Up: Use your hamstrings and glutes to lift your torso back to the starting position.
Form Tips
- Keep a Neutral Spine: Avoid rounding or arching your back to prevent strain.
- Controlled Movement: The movement should be slow and controlled, focusing on the hip hinge.
- Weight Distribution: Keep your weight on your heels to engage the correct muscles.
- Avoid Heavy Weights Initially: Start with a lighter weight to master the form before progressing.
Primary Muscles Targeted
- Lower Back (Erector Spinae): Engaged to maintain a flat back throughout the movement.
- Hamstrings: Stretched and contracted as you hinge and rise.
- Glutes: Work in conjunction with the hamstrings to return to the upright position.
Secondary Muscles Targeted
- Core Muscles: The abdominal and oblique muscles are engaged to support the lower back.
- Upper Back and Shoulders: Involved in stabilizing the barbell on your back.
