Good Morning
Compound exercise targeting the lower back with a barbell. Hip hinge: push the glutes back with a flat back until you feel the hamstrings, then drive the hips forward to stand.
Muscles worked
- Lower back (primary)
- Hamstrings
- Glutes
Equipment
Barbell
How to do it
- Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
- Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
- Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
- Pause just above the pins and reverse the motion until your torso it upright.
Sets and reps to start with
3 sets of 10 reps, 120 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
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