Barbell Seated Good Morning

Instructions for proper form

1. Begin by sitting on a flat bench with your feet flat on the ground. 2. Position the barbell behind your neck, resting it on your upper traps, and secure it with a pronated grip. 3. Sit tall with a straight back and engage your core to maintain spinal alignment. 4. Slowly hinge at the hips, keeping your back straight and allowing your torso to lean forward while lowering the barbell towards the ground (do not round your back). 5. Continue to hinge forward until your torso is nearly parallel to the ground, then engage your hamstrings and glutes to return to the starting position. 6. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Rounding your back while hinging can lead to injuries; always maintain a neutral spine. 2. Excessive weight can cause you to lose form; choose an appropriate weight for your level. 3. Letting your knees move excessively forward can shift focus from the target muscles.

Benefits

Specific benefits of the exercise

1. Strengthens the erector spinae and lower back. 2. Improves hip hinge mechanics crucial for various athletic movements. 3. Increases stability in the core and hip region.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect to see improvements in lower back strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate lifters looking to enhance back strength and stability, athletes needing to improve hip hinge mechanics, and those aiming to enhance overall posture.

Scientific studies supporting its effectiveness

Routine training of the erector spinae has been shown to contribute to better athletic performance and reduction of lower back pain (Bishop et al., 2021, J Strength Cond Res).

Variations

Beginner modifications

1. Use a lighter weight or a resistance band instead of a barbell. 2. Perform the movement while standing if seated is too difficult to start with. 3. Limit the range of motion until strength improves.

Advanced progressions

1. Add weight by using a heavier barbell or performing the exercise with a pause at the bottom position. 2. Incorporate single-arm variations for added instability. 3. Perform on an unstable surface like a Bosu ball to engage more core stabilizers.

Integrations

Complementary exercises

1. Deadlifts for additional posterior chain engagement. 2. Planks for core stability. 3. Romanian deadlifts to complement hip hinge movements.

Super set recommendations

Pair with seated rows for an effective superset targeting both the back’s upper and lower regions.

Sample workout routines

Include Barbell Seated Good Mornings in a back day workout after warm-up: 1. Deadlifts 2. Barbell Seated Good Mornings 3. Bent Over Rows 4. Lat Pulldowns 5. Planks.

Exercise combinations

Combine with leg extensions to work both upper and lower body effectively in the same workout session.

Best time to do this exercise in your workout

This exercise is best performed early in your workout after a good warm-up and prior to more isolated exercises like rows or pullovers.