Good Morning - Hanging Bar

Recommendations: 1-3 Sets, 4-8 Reps, 60 Wght

Intermediate Lower Back Hamstrings Glutes Strength Barbell Power Rack Chains Push Compound Gym

Purpose: This exercise can be a powerful tool for developing the spinal erectors.

Benefits: This exercise has a different resistance curve from back extensions so these two exercises make a good combination.

Suspend a barbell from the pins of a power rack with chains or suspension straps. Position yourself bent over under the barbell and let it rest on your shoulders behind your back (no matter your experience, start very light (no more than 10 to 20 pounds). This is your starting position. Slowly straighten up, using your glutes and your hamstrings, maintaining a slight bend in the knees. Exhale while doing this movement. Bend forward at the waist until your torso is parallel with the floor. Keep your knees slightly bent to reduce the stress on your lower back. Inhale while doing this movement. Repeat for the required number of repetitions.


The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. Good Mornings places a lot of stress on the lower back.

Step 1

Bend over under a suspended barbell, knees slightly bent, holding it on your shoulders.

good-morning-hanging-bar-step-0

Suspend a barbell from the pins of a power rack with chains or suspension straps. Position yourself bent over under the barbell and let it rest on your shoulders behind your back (no matter your experience, start very light (no more than 10 to 20 pounds). This is your starting position.

Step 2

Slowly straighten up, maintaining a slight bend in the knees.

good-morning-hanging-bar-step-1

Slowly straighten up, using your glutes and your hamstrings, maintaining a slight bend in the knees. Exhale while doing this movement.

Step 3

Bend forward at the waist until the barbell is just above the safety pins. Maintain the slight bend in your knees.

good-morning-hanging-bar-step-2

Bend forward at the waist until your torso is parallel with the floor. Keep your knees slightly bent to reduce the stress on your lower back. Inhale while doing this movement.