Barbell Seated Good Morning

The barbell seated good morning is a strength exercise that targets the glutes, with secondary emphasis on the hamstrings and lower back. It involves sitting on a bench with a barbell on your upper back, hinging forward at the hips, and returning to the upright position.

Quick Facts

How to Do Barbell Seated Good Morning

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

1. Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
2. Keep your back straight and your chest up.
3. Slowly hinge forward at the hips, lowering your torso towards the ground.
4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

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

Benefits of Barbell Seated Good Morning

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

• Glutes Development: Barbell Seated Good Morning directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Hamstrings and 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 Seated Good Morning build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

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

• Warm Up Properly: Before performing Barbell Seated Good Morning, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes 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 Glutes 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 Seated Good Morning, track these metrics during your workouts: