Barbell Stiff Leg Good Morning

Description

How to Do Barbell Stiff Leg Good Morning

1. 1
   Setup

   Set a barbell on a rack at roughly mid-chest height. Step under the bar, positioning it across your upper trapezius muscles, just below your neck.

2. 2
   Setup

   Grip the barbell with an overhand grip, slightly wider than shoulder-width. Unrack the bar and take a step or two back, standing tall with your feet hip-width apart and a slight, soft bend in your knees.

3. 3
   Setup

   Engage your core, keeping your chest up and your shoulders pulled back to maintain a neutral spine. Take a deep breath in before starting the movement.

4. 4

   Initiate the movement by hinging at your hips, pushing your glutes backward as you slowly lower your torso forward. Keep your back straight and the slight bend in your knees consistent, allowing the barbell to travel down your thighs.

5. 5

   Continue lowering until your torso is nearly parallel to the floor, or you feel a deep stretch in your hamstrings, ensuring your lower back does not round. Exhale as you powerfully drive through your hips and glutes to return to the starting upright position.

Tips

• Maintain a neutral spine throughout the entire movement by actively bracing your core and keeping your chest lifted, preventing any rounding of the lower back.
• Focus on initiating the movement by pushing your hips backward, rather than just bending at the waist, to maximize activation of the glutes and hamstrings.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to enhance muscle time under tension and improve flexibility.
• Keep a consistent, slight bend in your knees; avoid locking them out to protect your joints and maintain tension on the target muscles.

Common Mistakes

• ×Rounding the lower back: To fix this, reduce the range of motion and focus on maintaining a proud chest and engaged core to keep your spine neutral.
• ×Squatting instead of hinging: To correct this, emphasize pushing your hips directly backward as if reaching for a wall behind you, minimizing knee flexion.
• ×Lowering too far: To avoid this, stop the descent when you feel a significant stretch in your hamstrings or just before your lower back begins to round, prioritizing form over depth.