Barbell Good Morning
Strengthen your hamstrings and glutes with the Barbell Good Morning. This exercise involves hinging at the hips with a barbell on your shoulders,
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Good Morning
Description
A strength exercise that primarily targets the hamstrings and lower back. It is performed by bending at the waist while keeping the back straight, with a barbell resting on the shoulders.
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How to do Barbell Good Morning
- 01Setup
Load a barbell and place it across your upper back, resting on your rear deltoids and traps, similar to a high-bar squat position. Use a shoulder-width grip or slightly wider to secure the bar.
- 02Setup
Stand tall with your feet hip-to-shoulder width apart, knees slightly bent, and a neutral spine. Engage your core to brace your torso tightly.
- 03
Keeping your knees slightly bent and back straight, slowly hinge forward at your hips, pushing your glutes backward as if reaching for a wall behind you. Lower your torso until it's roughly parallel to the floor or you feel a deep stretch in your hamstrings.
- 04
Ensure your spine remains neutral throughout the entire movement, avoiding any rounding of your lower back. Inhale as you lower the barbell.
- 05
Engage your hamstrings and glutes to reverse the movement, extending at the hips to return to the starting upright position. Exhale as you stand back up.
Tips
- Maintain a soft bend in your knees throughout the entire movement to protect your knee joints and keep tension on the hamstrings.
- Initiate the movement by pushing your hips backward, not by bending your back, to emphasize the hip hinge pattern and target the posterior chain effectively.
- Keep your core tightly braced and your abdominal muscles engaged to stabilize your spine and prevent any unwanted lumbar flexion.
- Control both the eccentric (lowering) and concentric (lifting) phases, focusing on a smooth, deliberate tempo to maximize muscle engagement and prevent momentum from taking over.
Common mistakes
- Rounding the lower back during the descent places excessive strain on the lumbar spine; instead, maintain a rigid, neutral spine by actively engaging your core and keeping your chest up.
- Bending too much at the knees turns the exercise into more of a squat; focus on hinging primarily at the hips with only a slight, consistent knee bend to isolate the hamstrings and glutes.
- Allowing the barbell to roll up onto your neck can cause discomfort and instability; ensure the bar rests securely on your upper traps and rear deltoids, not directly on your cervical spine.
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What muscles does Barbell Good Morning work?
Barbell Good Morning primarily targets Hamstrings. Secondary muscles include Adductor Magnus, Gluteus Maximus.
Is Barbell Good Morning good for beginners?
Barbell Good Morning is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Good Morning?
You need Barbell to perform Barbell Good Morning. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Good Morning?
Maintain a soft bend in your knees throughout the entire movement to protect your knee joints and keep tension on the hamstrings. Initiate the movement by pushing your hips backward, not by bending your back, to emphasize the hip hinge pattern and target the posterior chain effectively. Keep your core tightly braced and your abdominal muscles engaged to stabilize your spine and prevent any unwanted lumbar flexion. Control both the eccentric (lowering) and concentric (lifting) phases, focusing on a smooth, deliberate tempo to maximize muscle engagement and prevent momentum from taking over.
What are common mistakes when doing Barbell Good Morning?
Rounding the lower back during the descent places excessive strain on the lumbar spine; instead, maintain a rigid, neutral spine by actively engaging your core and keeping your chest up. Bending too much at the knees turns the exercise into more of a squat; focus on hinging primarily at the hips with only a slight, consistent knee bend to isolate the hamstrings and glutes. Allowing the barbell to roll up onto your neck can cause discomfort and instability; ensure the bar rests securely on your upper traps and rear deltoids, not directly on your cervical spine.
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Free · iPhone only · Available on the App Store