Barbell Good Morning
Body Part: Gluteal
Description
The Barbell Good Morning is a compound exercise that primarily targets the lower back, hamstrings, and glutes. It involves bending at the hips while maintaining a neutral spine, which helps in strengthening the posterior chain and improving hip hinge mechanics.
How to Perform
- Begin by setting up a barbell on a squat rack at shoulder height.
- Position yourself under the barbell, resting it across your upper back and shoulders. Grip the bar slightly wider than shoulder-width apart.
- Lift the bar off the rack by extending your legs and stepping back to clear the rack.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Engage your core and keep your chest up. Maintain a slight bend in your knees.
- Hinge at the hips by pushing them backward while keeping your back straight and chest up.
- Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without rounding your back.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your core tight throughout the movement to protect your lower back.
- Focus on hinging at the hips rather than bending at the waist to maintain proper form.
- Start with a light weight to master the technique before progressing to heavier loads.
- Ensure that your knees remain slightly bent throughout the exercise to avoid unnecessary strain.
- Maintain a neutral spine by keeping your head in line with your torso; avoid looking up or down excessively.
- Control the descent and ascent of the movement to maximize muscle engagement and minimize injury risk.
