Barbell Good Morning

Instructions for proper form

Start by placing a barbell on your upper back, ensuring your feet are shoulder-width apart. Stand tall with your core engaged and shoulders retracted. Hinge at your hips, pushing your glutes back while keeping your back straight and neck neutral. Lower your torso towards the ground until it’s nearly parallel with the floor, stopping if you feel any strain in your lower back. Push through your heels to return to the standing position, engaging your hamstrings and glutes as you lift.

Common mistakes to avoid

Avoid rounding your back throughout the movement, as this can increase the risk of injury. Also, do not let your knees cave in; keep them aligned with your toes. Ensure the barbell is positioned securely on your upper back, not on your neck or lower back.

Benefits

Specific benefits of the exercise

The Barbell Good Morning primarily strengthens the erector spinae and hamstrings, improving lower back strength and hip flexibility. It enhances posture, core stability, and supports lifts such as deadlifts and squats.

Expected results and timeframe

With consistent training, you can expect to see improved strength and muscle definition in the lower back and posterior chain within 4-6 weeks. Enhanced functional movements and posture should be noticeable in the first few weeks..

Who this exercise is best for

This exercise is best for intermediate lifters looking to enhance their back and hamstring strength, athletes in sports that require hip hinge mechanics, and individuals interested in improving overall postural alignment.

Scientific studies supporting its effectiveness

Studies suggest that exercises targeting the erector spinae, such as the Good Morning, are effective for developing lower back strength and may help in preventing injuries (Zheng et al., 2017, Journal of Sports Science).

Variations

Beginner modifications

Beginner lifters can start with bodyweight Good Mornings or use a lighter kettlebell. Ensure mastery of the hip hinge pattern before progressing to the barbell.

Advanced progressions

Advanced trainees can perform the exercise with increased load, implement single-leg variations, or add resistance bands to increase difficulty throughout the movement.

Integrations

Complementary exercises

Complementary exercises include Deadlifts, Romanian Deadlifts, and Hyperextensions, all targeting the posterior chain.

Super set recommendations

Super setting Barbell Good Mornings with Barbell Squats or Leg Press will efficiently target the entire posterior chain and quads.

Sample workout routines

Incorporate Barbell Good Mornings into a lower body workout focused on the posterior chain, alongside Deadlifts and Lunges for a complete routine.

Exercise combinations

Combine Good Mornings with kettlebell swings to work both the back and explosive hip extension mechanics.

Best time to do this exercise in your workout

The Barbell Good Morning is best performed early in your workout after a proper warm-up when your muscles are fresh, specifically after any squat or deadlift warm-ups.