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Barbell Good Morning
A bar-on-the-back hinge that loads the hamstrings and spinal erectors through a long lever. Light and precise for sets of 6-10, never a lift to test a max on.
- 01Rack the bar on the upper back as for a back squat and step out.
- 02Set the feet hip to shoulder width with a soft bend in the knees.
- 03Brace the trunk and push the hips straight back.
- 04Lower the torso toward parallel, stopping where the back can stay flat.
- 05Drive the hips forward to return to standing.
- 01Hips back, chest follows.
- 02Stop the moment the back wants to round.
- 03Squeeze the glutes to stand up.
- 01Going too heavy — the erectors fail before the hamstrings do and the spine flexes under load.
- 02Bending the knees to reach depth — it becomes a squat and the hamstrings come off tension.
- 03Losing the brace at the bottom — the ribs flare, the lumbar extends, and the load lands on one or two segments.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.