Barbell Good Morning
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Barbell, Squat Rack
Primary muscle group
Hamstrings, Erector Spinae
Secondary muscle groups
Gluteus Maximus, Adductors, Trunk
Movement pattern
Bilateral Hip Hinge
Training goal
Maximal Strength
Sport
General Athletic Development, Powerlifting, Football, Soccer, Rugby
Overview
Purpose. Strengthen the posterior chain and teach a strong braced hinge.
How it fits the system. An advanced-level bilateral hip hinge entry in the Strength section, programmed to develop maximal strength. Related work in the library: Trap Bar Romanian Deadlift and Cable Pull-Through.
Primary muscles
Hamstrings, Erector Spinae
Secondary muscles
Gluteus Maximus, Adductors, Trunk
Movement pattern
Bilateral Hip Hinge
Equipment
Barbell, Squat Rack
Difficulty
Advanced
How to Perform
- Set a light bar on the upper back as for a squat.
- Set the feet hip to shoulder width with soft knees.
- Brace the trunk hard and pull the elbows down.
- Push the hips straight back and let the chest travel forward.
- Stop when the hamstrings reach their limit and the back is still flat.
- Drive the hips forward to return to standing.
Coaching Cues
- Start much lighter than you expect.
- Keep a soft, fixed knee angle.
- Push the hips back rather than bending the spine.
Common Mistakes
- Turning it into a squat by bending the knees.
- Losing the brace and rounding the lower back.
- Going deeper than your hamstring length allows.
Progressions & Regressions
Progressions
Increase load slowly, or use a seated good morning.
Regressions
Bodyweight hip hinge or a dowel hinge drill.
When to Use It
When to use
As posterior chain accessory work for squatters and pullers.
When not to use
With any current lower-back injury.
Programming
3 sets of 6 to 10 reps with moderate load.
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