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Good Morning (Barbell)

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Muscle Group:
Secondary Muscle Groups: Lower Back, Glutes

How to do a Good Morning (Barbell)

  1. Set the bar up at around armpit height, and grip it evenly, slightly outside shoulder-width level.
  2. Tuck yourself under the bar and position it on your lower traps, around the level of your rear deltoids.
  3. Extend your upper back and press the bar against it with both hands. Keep your wrist straight and avoid having the bar rest on your hands.
  4. With your feet hip-width apart and firmly planted on the ground, push your hips forward, and unload the bar from its rack. Take a few steps back to clear enough space for the lift.
  5. With your back arched, bar firmly pressed against your back, and feet planted into the ground, take a breath and push your hips straight back.
  6. As you lower yourself, make sure to keep your back in a neutral position and instead think about pushing your butt back.
  7. Lower your torso as much as you can while keeping your back straight. You should feel an intense stretch in your posterior chain muscles. Near the bottom, you should allow for a slight bend in your knees.
  8. To get back up, initiate the movement by pushing your hips forward, thus ‘unfolding’ yourself.

Good Morning (Barbell) Alternatives