Barbell Good Morning

Introduction

The Barbell Good Morning is a highly effective compound exercise that primarily targets the posterior chain, including the hamstrings, glutes, and lower back. This movement involves hinging at the hips while maintaining a neutral spine, which not only enhances strength and hypertrophy in these muscle groups but also improves overall posterior chain stability and flexibility. As an advanced exercise, it requires proper technique and control to prevent injury and maximize benefits. When executed correctly, the Barbell Good Morning can be a valuable addition to any strength training or hypertrophy-focused program, contributing to better performance in other lifts and daily functional movements.

Execution

How to Perform Barbell Good Morning

Setup

1. Begin by setting up a barbell on a squat rack at about shoulder height.
2. Step under the barbell, positioning it across your upper back, not on your neck.
3. Grip the barbell with your hands slightly wider than shoulder-width apart.
4. Lift the barbell off the rack by straightening your legs and stepping back a few steps to clear the rack.
5. Stand with your feet shoulder-width apart, toes pointing slightly outward.
6. Engage your core and keep a slight bend in your knees.

Execution

1. Inhale deeply to brace your core.
2. Hinge at your hips, pushing them back while keeping your back straight and chest up.
3. Lower your torso until it is almost parallel to the floor, or as far as your flexibility allows while maintaining a neutral spine.
4. Keep a slight bend in your knees throughout the movement.
5. Exhale and reverse the motion by driving your hips forward and returning to the starting position.

Finishing

1. After completing your set, carefully step forward to re-rack the barbell.
2. Ensure the barbell is securely placed back on the rack before releasing your grip.