Good Morning

Barbell Good Morning Overview

The barbell good morning is a hip-hinge exercise performed with a barbell resting on your upper back, similar to a squat setup. The movement involves bending forward at the hips while keeping the spine neutral, targeting the hamstrings, glutes, and spinal erectors.

How to Perform the Barbell Good Morning

1. Set-Up

• Barbell Placement: Position the barbell across your upper back (like in a back squat). Avoid placing it on your neck.
• Grip: Hold the barbell with both hands slightly wider than shoulder-width apart.
• Foot Position: Stand with your feet shoulder-width apart and your knees slightly bent.

2. Movement Execution

• Starting Position: Brace your core, keep your chest up, and maintain a neutral spine.
• Lowering Phase:
  • Push your hips back while hinging forward at the waist.
  • Keep your back straight and your knees slightly bent throughout the movement.
  • Lower your torso until it’s nearly parallel to the ground or as far as your flexibility allows.
• Lifting Phase:
  • Reverse the movement by driving your hips forward to return to the starting position.
  • Squeeze your glutes at the top of the lift.

Tips for Proper Form

1. Neutral Spine: Avoid rounding your back; maintain a neutral spine throughout the movement.
2. Controlled Tempo: Move slowly and deliberately to focus on proper muscle activation.
3. Hip Hinge: Emphasize hinging at the hips rather than bending at the waist.
4. Core Engagement: Keep your core tight to protect your lower back.
5. Weight Selection: Start with a light weight to master the form before progressing.

Common Mistakes

1. Rounding the Back: Letting your back round increases the risk of injury.
2. Overloading the Barbell: Using too much weight can compromise form and strain your lower back.
3. Knee Lockout: Fully straightening the knees removes tension from the posterior chain.
4. Barbell Misplacement: Placing the bar too high on the neck can cause discomfort and instability.
5. Rushed Movement: Performing the exercise too quickly reduces control and effectiveness.

Benefits of the Barbell Good Morning

1. Posterior Chain Strength: Targets hamstrings, glutes, and spinal erectors.
2. Improved Hip Hinge Mechanics: Reinforces proper hip movement patterns crucial for deadlifts and squats.
3. Injury Prevention: Strengthens lower back and hamstrings, reducing the risk of strains.
4. Functional Mobility: Enhances flexibility and mobility in the hips and hamstrings.
5. Core Stability: Engages the core to maintain balance and spinal alignment.

How to Incorporate Into Your Routine

1. Accessory Exercise: Use as an accessory lift on lower-body or posterior chain-focused days.
2. Warm-Up Tool: Perform with lighter weight to activate the posterior chain before deadlifts or squats.
3. Strength Development: Use moderate weight for 3–4 sets of 8–10 reps to build posterior chain strength.
4. Mobility Training: Focus on range of motion with light weight to improve hip and hamstring flexibility.
5. Supervised Progression: Gradually increase weight under supervision if you’re new to the exercise.

Barbell Good Morning Muscles Worked