ROAN- Home
- Gym exercise library
- Back
- Barbell Good Morning
Back · Barbell
Barbell Good Morning
How to do the Barbell Good Morning with good form: step-by-step technique, the muscles it works (lower back and hamstrings), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Lower back, Hamstrings
- Secondary
- Glutes, Abs
How to do it
- Set a barbell in a rack to just below shoulder height and unrack it across your rear deltoids, similar to a low-bar squat.
- Step back and assume a shoulder-width stance with your knees slightly unlocked.
- Take a massive breath and brace your core violently to protect your spine.
- Push your hips straight back while keeping your spine rigidly neutral and your legs relatively straight.
- Hinge forward until your torso is nearly parallel to the floor or until you feel a maximum stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to stand back up to the starting position.
Coaching cues
- Hips back, not down
- Chest up, back tight
- Feel the stretch in the hamstrings
Common mistakes
- Rounding the lower back, which is extremely dangerous under load
- Bending the knees too much, turning it into a squat
- Going too heavy; this is not a max-effort ego lift
Equipment and setup
Barbell, squat rack, weight plates
Barbell racked at upper chest height, loaded across the rear delts.
Also known as: Good Mornings
Track your Barbell Good Morning in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
