Barbell Low Bar Good Morning

  1. Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
  2. Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
  3. When you feel the stretch push your hips forward until you'e in a standing position.
Grips Overhand
Mechanic Isolation
Force Pull
Difficulty Advanced

Barbell Low Bar Good Morning: A Comprehensive Guide


  • Begin by placing a barbell across your upper back and shoulders, using a grip that is just outside of your shoulder blades.
  • Use a low bar placement, which will be a few inches below the high bar placement used for squats.
  • Ensure that the barbell is positioned securely, so that it does not move or shift during the exercise.
  • Set your feet hip-width apart, with your toes pointing forward or slightly outwards.
  • Activate your core muscles and brace your spine in a neutral position.

How to Perform

  • Start by taking a deep breath and engaging your core and lower back muscles.
  • Slowly bend forward at the hips, keeping your back straight and your knees slightly bent.
  • Lower your torso as far as you can while maintaining proper form, then pause and hold for a moment.
  • Push through your hips to return to the starting position, exhaling as you stand up straight.
  • Repeat for the desired number of repetitions, making sure to maintain good form throughout the exercise.


  • It is important to keep your back straight and avoid rounding your spine during the movement.
  • Focus on using your hips and glutes to initiate the movement, rather than your lower back.
  • Keep your knees slightly bent throughout the exercise to maintain balance and stability.
  • Do not allow your shoulders to round forward, but instead keep them back and engaged.
  • Maintain a slow and controlled pace, avoiding any jerky or abrupt movements.

Things to Avoid

  • Avoid using too heavy of a weight, as this can increase the risk of injury and decrease proper form.
  • Do not allow your lower back to round or arch excessively, as this can place unnecessary strain on the muscles and spine.
  • Avoid hinging forward at the waist, as this can cause strain on the lower back and reduce the effectiveness of the exercise.
  • Do not use momentum or swing the weight, as this can compromise form and increase the risk of injury.
  • Avoid over-extending at the top of the movement, as this can lead to strain on the lower back and decrease proper form.