Barbell Seated Good Morning

The Barbell Seated Good Morning is a dynamic exercise that targets mainly the muscles of the lower back, glutes, and hamstrings. It is an effective compound movement that helps strengthen and develop these muscle groups, contributing to improved posture, balance, and overall lower body strength. To perform the Barbell Seated Good Morning, you will need a barbell and a flat bench. Start by sitting on the bench with your feet flat on the floor and shoulder-width apart. Place the barbell on your upper back, just above the shoulders, and hold it securely by placing your hands on either side of the bar, slightly wider than shoulder-width apart. Keep your core engaged and slowly hinge forward from your hips while maintaining a neutral spine. Lower your upper body until it is nearly parallel to the ground, feeling a stretch in your hamstrings and a slight contraction in your glutes. Pause briefly in this bottom position, then return to the starting position by squeezing your glutes and pushing your hips forward. It's essential to maintain proper form throughout the exercise. Avoid rounding your back, and remember to control the movement at all times. Aim for a challenging but manageable weight, gradually increasing as you become more comfortable with the exercise. Incorporating the Barbell Seated Good Morning into your workout routine can be a great way to strengthen your posterior chain and complement other lower body exercises. However, it's essential to consult with a fitness professional to ensure it is suitable for your individual needs and goals.

Instructions

• Begin by sitting on a flat bench, holding a barbell across your upper back with an overhand grip.
• Place your feet shoulder-width apart on the floor, flat footed, and make sure your lower back is firmly pressed against the backrest of the bench.
• Take a deep breath and slowly hinge forward from your hips while keeping your back straight.
• Lower your upper body down until it is parallel to the floor, or until you feel a stretch in your hamstrings.
• Pause for a moment, then exhale and raise your upper body back up to the starting position by squeezing your glutes and hamstrings.
• Repeat the movement for the recommended number of repetitions.
• Remember to keep your core engaged and your back straight throughout the exercise.

Tips & Tricks

• Maintain a neutral spine throughout the movement.
• Start with a lighter weight to ensure proper form and technique.
• Engage your core muscles to stabilize your body during the exercise.
• Keep your feet flat on the ground and shoulder-width apart for stability.
• Avoid rounding your back or arching excessively.
• Focus on feeling the stretch in your hamstrings and glutes.
• Control the movement and avoid using momentum.
• Breathe properly throughout the exercise, exhaling on the way up and inhaling on the way down.
• Consult with a fitness professional to ensure proper technique and weight selection.
• Gradually increase the weight over time as you become more comfortable and stronger.