Barbell Good Morning

Instructions

1
Position the barbell across your upper back on the trapezius muscles with feet shoulder-width apart, maintaining a slight bend in your knees throughout the movement.
2
Engage your core and keep your back straight as you hinge forward at the hips, pushing them backward while maintaining the natural curve of your spine.
3
Lower your torso until it's nearly parallel to the floor or until you feel a stretch in your hamstrings, keeping the barbell secure on your upper back throughout the descent.
4
Drive your hips forward to return to the starting position by contracting your glutes and lower back muscles while maintaining spinal alignment and core engagement.
PRIMARY MUSCLESErector Spinae
SECONDARY MUSCLESHamstrings (Group), Gluteus Maximus, Rectus Abdominis, Multifidus
EQUIPMENTBarbell
DIFFICULTYIntermediate

Overview

When programming for Erector Spinae growth, the Barbell Good Morning stands out as a highly efficient Strength choice. Performing this movement with Barbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Significantly enhances the structural integrity and power of the Erector Spinae.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Erector Spinae and associated synergists.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Erector Spinae.
  • Failing to achieve a full range of motion, which drastically limits Erector Spinae engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Erector Spinae and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Erector Spinae. However, the movement also recruits Hamstrings (Group), Gluteus Maximus, Rectus Abdominis, Multifidus to maintain control of the Barbell.

Exercise Variations

  • Dumbbell Barbell Good Morning
  • Cable Barbell Good Morning
  • Banded Barbell Good Morning

Beginner Tips

If you are new to the Barbell Good Morning, focus on mastering the movement pattern with zero weight before adding Barbell.

Frequently Asked Questions