Barbell Good Morning

Introduction

The Barbell Good Morning is a lower body strength training exercise that primarily targets the hamstrings and glutes. It's effective in building lower body power, enhancing posture, and improving overall balance and stability. This exercise is beneficial for those aiming to develop strong, powerful legs and back muscles, particularly when combined with squats and deadlifts as part of a comprehensive strength training routine.

Muscles Worked

• Primary: Erector Spinae, Hamstrings (Biceps Femoris, Semimembranosus, and Semitendinosus)
• Secondary: Gluteus Maximus, Rhomboid Major, Lower Back (Spinal Erectors), Trapezius, Abdominals

How to Do It (Step-by-Step)

1. Stand with your feet hip-width apart, a barbell loaded to a comfortable weight across the back of your shoulders. Your shoulders should be directly over the bar, and knees slightly bent. Keep your chest up and core braced.
2. Inhale deeply as you hinge at the hips, keeping your back flat (neutral spine) and lowering your torso until it's nearly parallel to the ground while maintaining control throughout the movement.
3. At the bottom position, ensure your knees are slightly bent, and your shoulders are over the barbell. As you return to the starting position, exhale and extend your hips and knees to maintain a flat back. Maintain a slow, controlled pace throughout the exercise.

Tip: Keep your shins vertical during the movement to protect your lower back. Also, engage your core muscles to stabilize your torso throughout the exercise for better safety and effectiveness.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

Consider using Auto Progression to adjust weights as needed for optimal growth.

Make the most of your training sessions with a reliable Rest Timer.

Form Tips

• Maintain a neutral spine: Keep your back straight and avoid rounding or arching it. This will help prevent injury and ensure proper form.
• Hinge at the hips: Bend at the hips, not at the waist. Push your hips backwards as if you're sitting in a chair, keeping your chest up and core engaged.
• Use a suitable weight: Choose a weight that allows you to perform the exercise with good form throughout the entire range of motion. If you need to use assistance or can't complete the movement without rounding your back, reduce the weight.

When to Use It

• Improving Lower Back Strength and Hypertrophy: Barbell Good Mornings target the erector spinae muscles in the lower back, helping to build strength and size.
• Athletic Power Development: This exercise can boost hip extension power, which is crucial for activities like jumping, sprinting, and changing direction quickly.
• Glute and Hamstring Growth: Barbell Good Mornings are an effective movement for isolating and working the glutes and hamstrings, two important muscle groups for overall lower body development.

Workout History helps you track your progress over time, ensuring consistency in your fitness journey.