Barbell Seated Good morning

Barbell Seated Good morning

The Barbell Seated Good Morning is a compound exercise that primarily targets the muscles in your lower back, glutes, and hamstrings. This exercise is an excellent choice for those looking to strengthen and develop these muscle groups. To perform the Barbell Seated Good Morning, you will need a barbell and an adjustable bench. Begin by sitting on the bench with your feet flat on the ground and your knees bent. Position the barbell across your upper back, resting it on your traps. With an overhand grip on the barbell, slowly extend your hips and torso forward, maintaining a flat back and keeping your core engaged throughout the movement. Lower your upper body until it is parallel to the floor, feeling a deep stretch in your hamstrings and glutes. It's important to note that the Barbell Seated Good Morning is an advanced exercise and should be approached with caution. Start with light weights and focus on mastering proper form before gradually increasing the load. Incorporating Barbell Seated Good Mornings into your workout routine can help improve your overall posterior chain strength, stability, and athletic performance. However, it is essential to consult with a fitness professional or trainer to ensure proper technique and prevent any risk of injury.


  • Start by sitting on a flat bench with your feet shoulder-width apart and your toes pointing forward.
  • Place a barbell across your upper back and shoulders, gripping it with an overhand grip slightly wider than shoulder-width apart.
  • While keeping your back straight and core engaged, slowly lower your upper body by hinging at the hips and bending forward at the waist.
  • Continue to lower until your torso is parallel to the floor, or until you feel a stretch in your hamstrings.
  • Pause for a moment, then slowly raise your upper body back to the starting position by pushing your hips forward and straightening your waist.
  • Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to avoid injury.
  • Start with a lighter weight and gradually increase it as you become more comfortable and stronger.
  • Engage your core muscles and keep your spine in a neutral position throughout the movement.
  • Focus on the eccentric (lowering) phase of the exercise to maximize muscle activation.
  • Perform the exercise in a controlled and deliberate manner to target the posterior chain effectively.
  • Ensure that the barbell is placed securely on your traps and not on your neck.
  • Breathe out as you push through your heels to extend your hips and return to the starting position.
  • Avoid rounding your back or lifting your heels off the ground during the movement.
  • Warm up properly before attempting this exercise to prepare your muscles and joints.
  • If you're new to this exercise, consider seeking guidance from a qualified fitness professional to ensure correct form and prevent injury.


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