Barbell Good Morning

The barbell good morning is a compound exercise that targets the hamstrings and lower back. It involves hinging at the hips with a barbell on your upper back, requiring good form and core stability to perform safely.

Quick Facts

How to Do Barbell Good Morning

Follow these step-by-step instructions to perform Barbell Good Morning with proper form and technique.

1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper back.
2. Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes.
3. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
4. Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Barbell Good Morning targets helps you integrate it effectively into your training program.

Benefits of Barbell Good Morning

Incorporating Barbell Good Morning into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Hamstrings Development: Barbell Good Morning directly targets and strengthens the Hamstrings, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Lower Back, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Good Morning build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Barbell Good Morning safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Good Morning, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Hamstrings and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Hamstrings typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Good Morning, track these metrics during your workouts: