Barbell Seated Good Morning
Barbell Seated Good Morning
The Barbell Seated Good Morning is a variation of the traditional Good Morning exercise, focusing on strengthening the lower back, hamstrings, and glutes. This seated version is particularly effective for isolating these muscles with reduced strain on the lower back.
How to do Barbell Seated Good Morning
- Seat and Barbell Setup: Sit on a bench with your feet flat on the floor, hip-width apart. Place a barbell across your shoulders, gripping it slightly wider than shoulder-width.
- Maintain Posture: Keep your back straight and your chest up. Brace your core muscles.
- Hinge Forward: Hinge at the hips, leaning your torso forward while keeping your back straight. Lower until you feel a stretch in your hamstrings.
- Rise Up: Use your lower back and hamstrings to return to the starting position.
Form Tips
- Keep a Neutral Spine: Avoid rounding or arching your back to prevent strain.
- Controlled Movement: Move slowly and deliberately, focusing on the muscles you're working.
- Adjust Weight Appropriately: Use a lighter weight to start with until you're comfortable with the movement.
- Head Position: Keep your neck neutral, in line with your spine.
Primary Muscles Targeted
- Lower Back (Erector Spinae): The primary muscles worked, especially as you lift your torso back up.
- Hamstrings: Engaged as you hinge forward and rise back up.
- Glutes: Activated during the upward phase of the movement.
Secondary Muscles Targeted
- Core Muscles: The abdominal muscles are engaged to stabilize your upper body.
- Upper Back and Shoulders: Involved in holding the barbell in place.
