Barbell Good Morning
- Zielmuskel
- Hamstrings
- Synergistenmuskeln
- Adductor Magnus, Gluteus Maximus
- Equipment
- Barbell
- Körperregion
- Thighs
- Typ
- Strength
The barbell good morning is a hip-hinge strength exercise that primarily targets the hamstrings, with strong assistance from the gluteus maximus and adductor magnus. Performed with the bar resting across your upper back, it trains the entire posterior chain and builds hinging strength that carries over to the deadlift. Because the load sits high on your spine, it is best run with light weight and strict form.
Barbell Good Morning: So führst du sie aus
- 1Set the bar in a rack at upper-chest height and position it across your upper back, resting on your traps as you would for a squat — not on your neck.
- 2Step under the bar, grip it just outside shoulder-width, and unrack it by standing tall, then take one or two steps back.
- 3Set your feet about shoulder-width apart with a soft, unlocked bend in your knees and brace your core hard.
- 4Push your hips straight back and hinge forward at the waist, keeping your back flat and the bar fixed against your traps.
- 5Lower your torso until you feel a strong stretch in your hamstrings, stopping before your back rounds — roughly when your torso is near parallel to the floor.
- 6Drive your hips forward and squeeze your glutes to return to a tall standing position, keeping your spine neutral the whole way up.
- 7Complete your reps, then step forward and re-rack the bar safely with control.
Technik-Tipps
- Treat this as a hinge, not a squat — your hips travel backward while your knees stay only slightly bent.
- Keep the bar pulled tight into your upper back and your chest proud so your spine stays neutral throughout.
- Start far lighter than you think — this lift exposes form breakdowns quickly, so master the pattern before adding load.
- Set the rack's safety arms just below your bottom position and stay near the rack in case you need to bail out of a rep.
Häufige Fehler
- Bending the knees too much and turning the movement into a squat, which takes tension off the hamstrings.
- Rounding the lower back as you descend, which loads the spine unsafely with the bar on your shoulders.
- Going too deep beyond your hamstring flexibility, forcing the back to round at the bottom.
- Loading the bar too heavy, which compromises the hinge pattern and increases spinal injury risk.
Häufig gestellte Fragen
What muscles does the barbell good morning work?
It primarily works the hamstrings, with the gluteus maximus and adductor magnus assisting as synergists. It trains the whole posterior chain through a hip hinge.
Is the good morning a squat or a hinge?
It is a hip hinge. Your hips push straight back and your torso folds forward over only slightly bent knees, unlike a squat where the knees travel and the torso stays more upright.
How heavy should I go on good mornings?
Keep the load light and prioritize form, since the bar sits on your spine. Most lifters do best in the 8–12 rep range with a weight they can control through a flat-backed hinge.
Are good mornings safe for beginners?
Yes, if you start with an empty or very light barbell and master the hinge first. Keep your back flat, stop before it rounds, and set the rack's safety arms in case you need to bail.
